3.11.13

Mobility

Strength:

Clean 1 rm

WOD:

OTMx15

Clean at 70 – 85%

Abs:

Toes to Bar x 30

03.09.13

Partner Wod
1 lap around building with one set of Dumbbells
50 Box Jumps
1 lap around building with one set of DBs
50 DB swings
1 lap around building with one set of DBs
50 Push Presses with DBs
1 lap around building with one set of DBs
50 supermans, weighted with DB
1 lap around building

03.07.13

Open Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

03.04.13

Mobility & Dynamic Warm Up

 

Strength – Press Behind Neck 5×3

 

Skill – jump rope

 

Wod:

3 rounds:

1 minute – jump rope

1 minute – strict dumbbell press

1 minute – v-ups

Rest 2 mintues

03.03.13

NOVA Open House – Fitness and Food, 2pm.

03.02.13

Team Barbara

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Rest 2 minutes between rounds

5 rounds

Only one person working at a time

02.25.13

Hip Mobility

Strength:

Back Squat: 5×5

Wod:

4 Rounds

500 m row

10 1-arm KB push press/side

20 goblet squats