GYM CLOSED – 6.29 & 6.30 for USAW Level 1

6.25.13

Mobility and Warm up

Strength –
Deadlift: 3×3
WOD –
For Time:
50 Double Unders, 2 Muscle ups (4:1 singles:DU, 2:1 muscle up transitions:MU)
40 Double Unders, 4 Muscle ups
30 Double Unders, 6 Muscle ups
20 Double Unders, 8 Muscle ups
10 Double Unders, 10 Muscle ups
Core –
30 GHD sit ups

6.24.13

NOVA will be closed Saturday and Sunday for a USAW course.  Open Gym on Friday from 5:30-7:30pm.

 

Today’s WOD –
Mobility!

Skill:
Double Unders – Tabata 8 rounds

WOD:
5 Rounds (not for time but for mechanics)
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Presses

Strength:
Back Squat – 5×3

6.20.13

Mobility
OHS practice
WOD = AMRAP for 20 minutes
    400m Run
    15 Ring Dips
    10 OHS (95/65, 75/55, 45/33)

6.19.13

Mobility
Warm Up/Skill
Double Under practice
Strength
Bench Press
WOD
Prowler Sprints – 50m @100% with 90 seconds of rest x 5 then prowler sprints 75m @100% with 5 minutes rest x 4

6.18.13

Mobility!

Strength:
Deadlift: 3×3 with unbroken form

WOD:
Fran
21-15-9
Thursters
Pull Ups

Core:
Hip Extensions – 30

6.17.13

6.17.13

Mobility!

Strength:
Back Squat- 1×20

WOD:
Death by 10m

Core:
GHD sit ups x 30

6.15.13

In teams of 2, complete for time:

400 Double Unders

Around the building Farmers Carry (72/53, 53/36, 36/26)

100 Deadlifts (185/135, 135/95, 95/53)

Around the building Farmers Carry
100 Ring Dips (bench dips)
Around the building Farmers Carry