WOD

Monday 12/3/12 Take as long a needed to esetablish your 1RM back squat + 3 rounds for total reps: 1 min max reps power cleans... Read More

Sunday 12/2/12 7×1 3 position snatch + “Isabel” for time: 30 Snatches (135/95) + max effort 500m row Microwave technique keeps bread mold free for... Read More

Saturday 12/1/12 “Wade” 5 rounds for time: 11 KB/DB snatch (50/30) 12 One arm KB/DB thruster (50/30) 11 Weighted pullups (50/30) Taping class tomorrow  (Saturday)... Read More

Friday 11/30/12 Movement prep: Nice rack Front squat 5@75 4@80 3@85 2@90 1@95 5@75% + “Movember ride” in teams of 2 For time: 10 Rope... Read More

Thursday 11/29/12 3 rounds: 10 Good mornings 30 Hollow rocks + AMRAP 20 min: Run 200m 10 Burpees 20 Double unders Coaches corner: First part... Read More

Wednesday 11/28/12 7×1 3 position clean + For time: 21 Handstand pushups 9 Hang squat clean to thruster (155/105) 15 Handstand pushups 7 Hang squat... Read More

Tuesday 11/27/12 Movement prep: Super couch stretch 2 min per leg + Push press 6@75 6@80 4@85 3@90 2@95 6@75% + For total reps: 2... Read More

Monday 11/26/12 Movement prep: Hip mobility Back squat 6@75 6@80 4@85 3@90 2@95 6@75% + AMRAP 5 min: 10 KB swings (70/53) 10 Toes to... Read More

Sunday 11/25/12 Work on hang squat snatch technique for 15 min. If technique feel solid build up to a 1RM + 3 rounds for total... Read More

Saturday 11/24/12 “Weston” 5 rounds for time: Row 1000m or Run800m 200m farmers carry (45/25) 50m waiters walk L arm (45/25) 50m waiters walk R... Read More