HOLIDAY HOURS MONDAY SEPTEMBER 2, 2013
Classes 10:00-11:00, 11:00-12:00
HAPPY BIRTHDAY WILLIE!!
1 year closer to this....
Here are some alternate training techniques to practice.
WOD
Coach's Choice
Friday August 30, 2013
WOD
A. Clean & Jerk
B. For Time
40 Wall Ball
30 Pull-Ups
200M Run
30 Wall Ball
20 Pull-Ups
100M Run
20 Wall Ball
10 Pull-Ups
50M Run
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Thursday August 29, 2013
WOD
A. Snatch
B. 5 Rounds For Reps
In 90 Seconds Perform 15 OHS AMRAP Burpee
Rest 90 seconds
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How I Recover from My Workouts
Wednesday August 28, 2013
WOD
A. Deficit Deadlift 2-2-2-2-2-2-2-2-2-2 @ 60% EMOTM
B. Strict Pull-Ups 3 Rounds Max Reps
C. For Time:
400M Run
70 Squats
400M Run
50 Sit-Ups
400M Run
30 Ring Dip
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Tuesday August 26, 2013
WOD
A. Strict Press 3-3-3-3-3
B. Max Rep HSPU 3 Rounds (120 Sec Rest)
C. 21-15-9
Burpee Box Jump 20/24"
C2B
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Monday August 26, 2013
A. Front Squat 5-5-5-5
B. "Tabata"
Ring Row
Wall Ball
Hang Power Clean 35/50kg
Push-Up
Rest 1 minute between exercises
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Tabata Training
Thursday August 22, 2013
WOD
A. Push Press 5-5-5-5
B. Strict Pull-Ups 3 Rounds Max Reps
C. For Time:
150 KBS 1.5/1p
5 Burpees EMOTM
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Wednesday August 21, 2013
WOD
A. Deadlift 2-2-2-2-2-2-2-2-2-2 @ 60%
B. 6 Rounds Quality
30 Sec Box Jump
30 Sec Rest
C. 15 Minute AMRAP
25 Double Under
10 Ring Dip
10 Pistols
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Notice the lack of bands and foam rollers...just sayin'.
Tuesday August 20, 2013
WOD
A. Snatch Grip Deadlift + Hang Snatch + OHS
B. For Time:
30-20-10
Wall Ball
T2B
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