Wednesday May 1, 2013

WOD

A. Gymnastics

B. Strict Pull-Up Max 1 Set

C. For Time:
    400M Run
    15 Burpees
    300M Run
    30 Pull-Ups
    200M Run
    45 Wall Ball
    100M Run
    60 Sit-Ups

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Tuesday April 30, 2013

WOD

A. Hang Power Snatch 2-2-2-2-2

B. 6 Rounds For Quality
    30 Sec Pistol Squat
    30 Sec Rest

C. 9 Minute AMRAP
     3-6-9-12-15-18...
     KBS 2/1.5p
     HSPU

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7 Fish Oil Benefits Proven by Research

Monday April 29,2013

WOD

A. Front Squat 2-2-2-2-2

B. "TABATA"
     Pull-Up
     Switch Lunge
     Push-Up
     Double Under
*low score rest 1 between

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MASTERING DOUBLE UNDERS

   

Friday April 26, 2013

WOD

A. Deadlift 1-1-1-1-1

B. "Diane"
     21-15-9
     Deadlift 100/70kg
     HSPU

C. 100 Hollow Rock

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The Hollow-Body Position With Carl Paoli: Part 1

Thurday April 25, 2013

WOD

A. Hang Clean & Jerk

B. Weighted Chin-Up 1-1-1-1-1

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

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Wednesday April 24, 2013

WOD

A. 3 Position Snatch (Top Down)

B. "Cindy"
     20 Minute AMRAP
       5 Pull-Up
     10 Push-Up
     15 Squat

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Dear Mark: HIIT, Omega-3s and Cooking, and Gluten-Free Baked Goods

Tuesday April 23, 2013

WOD

A. Squat Clean Thruster 3-2-1

B. "Karen"
     For Time:
     150 Wall Ball

C. 100 Sit-Ups

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Monday April 22, 2013

WOD

A. Back Squat 5-5-5-10

B. 5 Rounds For Practice
     30 Sec Inch Worm
     30 Sec Rest

C. "Helen"
     3 Rounds For Time:
     400 M Run
     21 KBS 1.5/1p
     12 Pull-Ups

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Friday, April 19, 2013

WOD

TGU...good for everyone.

A.  GYMNASTICS

B.  5 minutes of QUALITY TGU

C.  3 Rounds for Max Reps
1Min Wallball
1Min Ring Row
1MIn Double Under
1MIn KBS
1Min Rest

Thursday April 18, 2013

WOD

A. Clean

B. 5 Rounds 
     30 Sec Slam Ball
     30 Sec Rest

C. 21-15-9
     Burpee
     C2B Pull-Up

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Slam Ball Demo