Month: September 2012

10.1.12 Monday

Strength: deadlifts Cash Out 3 rounds 400 m run 6 Clean and jerks 155/105 12 Pull-ups

9.29.12 Saturday

Saturday: 9am Open Gym 10am WOD Class 11am Free Baseline/Foundations Sunday: Open Gym 1pm-2pm

9.28.12 Friday

Strength: Power Cleans Cash Out Start with: 30 wall balls 20/14 Then: 10,9,8,7…3,2,1 Power Snatches 75/55 Pull-ups End with: 400 m run

9.27.12 Thursday

“Nancy” 5 RFT 400 m run 15 Overhead Squat 95/65

9.26.12 Wednesday

Strength: Back Squat Cash Out 10 rounds 25 m sprint 25 m run backwards 5 squat cleans 95/65 20 (odd rds v-ups / even rds K2C)

9.25.12 Tuesday

Strength: Shoulder Press Cash Out AMRAP in 7 min 3 Jerks 155/105 6 T2B 9 Box Jumps 30/24 (games style)

9.24.12 Monday

Strength: Deadlifts Cash Out 3RFT 400 m run 21 Body weight Deadlifts 15 Push-ups (on Dumbbells/plates) 9 pull-ups

9.22.12 Saturday

Saturday: 9am Open Gym 10am WOD Class 11am Free Baseline Sunday: Closed

9.21.12 Friday

NO “OPEN GYM” SUNDAY Strength: Power Clean Cash Out 3 rounds 50 Double Unders 10 Clean and Jerks 135/95 10 T2B

9.20.12 Thursday

200 m run 10 Power Snatch 115/75 20 WallBall 20/14 400 m run 15 Power Snatch 115/75 30 WallBall 20/14 800 m run 15 Power Snatch 115/75 30 WallBall 20/14 400 m run 10 Power Snatch 115/75 20 WallBall 20/14 200 m run

9.19.12 Wednesday

Strength: Back Squat Cash Out AMRAP in 20 minutes 400 m run 20 K2C 15 Push-up Releases 10 Pull-up 5 Front Squats 135/95

9.18.12 Tuesday

Strength: Shoulder Press Cash Out 200 m run at the start of each round 21-15-9 Push Press 115/75 Box Jump 24/20 (games style)

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