04.29.13

MOBILITY!!!

 Strength – clean, and that means squat clean, work to a heavy single.
Core – V-Ups – 3×15
WOD-
15 minute AMRAP
50 Double Unders
25 Cleans

04.24.13

Mobility!

Strength: Thruster – 3 rep max

AMRAP in 10 minutes:

Thruster  (95#/65#) – this is the load for the first 5 minutes.

At the 5 minute mark, increase your weight.

Thruster (135#/95#)- this is the load for the remaining minutes.

Every Minute On The Minute everyone must stop and do 5 Burpees

 

04.22.13

Mobility!

Skill Work on today’s wod movements

WOD:

400m Run

40 Pull Ups

400m Run

40 Sit Ups

400m Run

40 Push Ups

400m Run

40 Air Squats

04.21.13 NO open gym

04.19.13

EMOM for 24 min:

Odd- 10 kbs
Even- 20 double unders

04.17.13

Mobility

Strength:
Back Squat – 5,5,5

Skill:
Toes to Bar – work up to 50

WOD:
For Time
Run 200m
21 – front squats
21 – 6 ft broad jumps
Run 200m
15 – front squats
15 – 6ft broad jumps
Run 200m
9 – front squats
9 – 6ft broad jumps

GYM CLOSED April 15th

We will be closed April 15th for the day.  Gym will be open as normal Tuesday, April 16th.