Monday April 28, 2014

WOD

A. Hang Clean (15 Minutes to a "Max")

B. EMOM 10 Minutes
   3 Hang Clean (Drop Weight 15-20% from A)

C. "Helen"
   3 Rounds for Time
   400 M Run
   21 KBS 1.5p
   12 Pull-Up

Post to comments

Friday April 25, 2014

WOD

A. Back Squat 80% 3xMax Reps

B. 6 Rounds For Quality
   30 Sec Strict Push -Up
   30 Sec Rest

C. 10 Rounds for Time
   10 Jump Squat
   50 Meter Sprint

Post to comments

THE PUSH-UP

Thursday April 24, 2014

Weightlifting Class Tonight @7

WOD

A. Clean & Jerk

B. "Grace"
For Time:
30 Clean & Jerk 45/60kg

Post to comments

Wednesday April 23, 2014

WOD

A. Deadlift EMOTM 60-65% 3x10sets *speed is key!

B. 6 Rounds For Quality
   30 Sec Box Jump
   30 Sec Rest

C. 4 Rounds For Time:
   15 KBS 1/1.5p (RH)
   10 Pull-Up
   15 KBS 1/1.5p (LH)

10 Knees to Elbow

D. 3 Minutes Max Sit-Up

Post to comments

5 Reasons to Use Speed Deadlifts in Your Strength Training Programs

Tuesday April 22, 2014

KETTLEBELL CLASS TONIGHT!

WOD

A. Hang Power Snatch 3-3-3-3-3-3

B. EMOTM 10 Minutes
3 OHS same weight as A.

C. "Death By"
Thruster 30/45kg

Post to comments

Episode 136: Technically Better Fran

Monday April 21, 2014

WOD

A. Handstand Practice

B. 3 Rounds For Max Reps:
     1 Min Power Snatch 35kg
     1 Min Wall Ball
     1 Min Box Jump 20"
     1 Min KBS 1p
     1 Min pull-Up
     1 Min Rest

Post to comments

Thursday April, 17, 2014

Good luck in Boston Mel!!!

Weightlifting Class Tonight!!!

WOD

A. Hang Power Clean 3-3-3-3-3-3

B. Perform For Quality
   5 Minute Strict Pull-Up
   5 Minute Alt Pistol
   5 Minute Handstand Walk/Hold
   5 Minute Front Lever Tuck

Post to comments