Wednesday, August 28, 2013

Wednesday August 28th

Wednesday August 28th:

W.O.D.
Split Jerk- 3-3-1-1-1

5 Rounds
10 pistols (each leg)
15 power cleans
5 strict pull ups
500m row

Wednesday, August 21, 2013

School is Starting!

School is starting for many of us. Beginning Sept. 4th we will resume study hall following our workouts. Please bring any homework you have to work on. Study hall is 30 min long and I will be there to help you any way I can. This is a great time to take advantage of you brain firing and being alert right after a great workout.

Wednesday August 21st

Wednesday August 21st:

W.O.D.

Mile run then
5 rounds of:
10 Deadlifts
20 Air Squats
10 push ups

Sunday, August 18, 2013

Monday August 19th

Monday August 19th:

W.O.D.
5 min Amrap
5 power snatches
200m run
Rest 2 min
8 min Amrap
7 thrusters
200m row
40 Double Unders

Wednesday, August 14, 2013

Wednesday August 14th

Wednesday August 14th:

Warmup:
500m row
10 BB SDHP
10 wall facing overhead squats aka Y-squats
10 each arm 1-arm push press
Strength: BB squat clean to split jerk 5-3-2-1-1-1
Wod: 5 rounds for time
30 double unders
20 KB swings
10 HSPU

Thursday, August 8, 2013

Thursday August 8th

Thursday August 8th:

W.O.D.
With a partner
15 min AMRAP
15 swings
10 wall balls
5 toes to bar

Other partner prowler pushes while first partner does a round

Wednesday, August 7, 2013

Wednesday August 7th

Wednesday August 7th:

Strength:
Push Press
5-3-1-1-1

W.O.D.
800m run
40 GTO (ground to overhead)
800m run

Monday, August 5, 2013

Monday August 5th

Monday August 5th

W.O.D.
AMRAP 6 min
4 Hang power snatch
6 box jump
rest 2 min

AMRAP 6 min
4 Push jerks
6 pull ups
rest 2 min

AMRAP 6 min
4 Thrusters
6 burpees over the bar

Thursday, August 1, 2013

Thursday August 1st

Thursday August 1st:

"Pet rock"
400m run
125 squats
100 burpees
75 deadlifts
50 push-ups
25 push press
400m run

Each team will have a kb (pet rock). Your rock may not touch the ground. You can rest it however you want while 1 person works at a time.