WOD

Wednesday 10/24/12 Clean(Full Squat) 3,3,3,3,3@75% + For time and total squat cleans 1 Min max reps squat clean (135/95) 200 Double unders 1 Min max... Read More

Tuesday 10/23/12 Push press 10@60 10@65 10@70% + AMRAP 15 min: Run 100m 10 Box jumps (24/20) Max reps toes to bar Coaches corner: For... Read More

Monday 10/22/12 Back squat 10@60 10@65 10@70% + For total reps 5 min max reps burpee pullups 4 min max reps hang squat snatch (75/55)... Read More

Sunday 10/21/12 Establish your 1 RM snatch balance + 5 rounds for total reps AMRAP 3 min: 3 Power cleans (185/115) 6 Pushups 9 Air... Read More

Saturday 10/20/12 “Tom” AMRAP 25 min: 7 Muscle 11 Thrusters (155/105) 14 Toes to bar Miss having a sandwich? Try a meatwich  Is a short... Read More

Friday 10/19/12 In teams of 2: For time: Run 1 mile 100 Hurdle jumps (24/20) 100 KB swings (53/35) 100 Hand release pushups 100 Alternating... Read More

Thursday 10/18/12 Front squats 5×3 @70% w/5 second pause at the bottom of each rep + AMRAP 5 min rest 2 min then AMRAP 8... Read More

Wednesday 10/17/12 Take 15 min to establish your 1RM clean + 5 rounds for total reps 1 min max reps Hang power clean @ 80%... Read More

Tuesday 10/16/12 Establish your 1RM Push press and 1RM weighted pullup + 4 rounds for total time: Run 400m 20 Pullups Rest 1 min between... Read More

Monday 10/15/12 Back squat 5×5@70% + “Karen” for time: 150 wallball shots (20/14) The health benefits of weightlifting Short bouts of sedentary behaviors increases health risk  If... Read More