12-12-13
W.O.D.
"HAIYAN"For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups
In honor of those who lost their lives in the typhoon in the Philippines.
Thursday, December 12, 2013
Monday, December 9, 2013
Monday Dec. 9th
12-09-13
W.O.D.
7 rounds for time:
7 HSPU
7 DB Thrusters
7 K2E
7 Burpees
7 KB swings
7 Pull ups
30 min time cap
W.O.D.
7 rounds for time:
7 HSPU
7 DB Thrusters
7 K2E
7 Burpees
7 KB swings
7 Pull ups
30 min time cap
Wednesday, December 4, 2013
Wednesday Dec. 4th
12-04-13
Snatch Work!!
We will be working on the 3 positions and overhead squat position.
Finish with a spicy mixer :)
Snatch Work!!
We will be working on the 3 positions and overhead squat position.
Finish with a spicy mixer :)
Monday, December 2, 2013
Monday Dec. 2nd
12-02-13
Warm up:
400m run
2 rounds
10 swings
10 bb push jerks
10 bb front squats
W.O.D.
AMRAP 20 min
Buy in: 800m run or 1,000m row
5 bb deadlifts
5 bb hang squat cleans
5 bb push jerks
25 DU penalty for putting bar down
Warm up:
400m run
2 rounds
10 swings
10 bb push jerks
10 bb front squats
W.O.D.
AMRAP 20 min
Buy in: 800m run or 1,000m row
5 bb deadlifts
5 bb hang squat cleans
5 bb push jerks
25 DU penalty for putting bar down
Subscribe to:
Posts (Atom)