Month: October 2012

11.1.12 Thursday

Skills: kipping pull-ups/hspu/DU’s “Randy” 75 power snatches 75/55 Compare to 6.7.12

10.31.12 Wednesday

Strength: Front Squats 5-3-1-1-1 Cash Out 4 rounds 10 front Squats 155/105 20 push-up releases 30 K2C 40 DU’s

10.30.12 Tuesday

Strength: Push Press 5-3-1-1-1 Cash Out Sectional WOD 12.3 AMRAP in 18 min of: 15 box jumps 24/20 12 push press 115/75 9 T2B

10.29.12 Monday

Strength: Deadlifts 5-3-1-1-1 Cash Out Start of each round, 200 m run 21-18-15-12-9-6-3 Body wt Deadlifts Pull-ups (20 min cap)

10.28.12 Sunday

Sunday: Open Gym 1pm-3pm Starting next Saturday (Nov 3) we will be changing the 9am open gym class to Olympic Lifting class. We will work on the skills of the Snatch and Clean & Jerk.

10.27.12 Saturday

9am Open Gym 10am WOD Class 11am Free Baseline

10.26.12 Friday

Strength: Power Cleans “666” 6 rounds of: 6 Power Cleans 165/115 6 T2B 6 Dead hang pull-ups Halloween Party at 8pm today!!!

10.25.12 Thursday

Start with 400 m run then: 21-18-15-12-9-6-3 of: Wall balls 20/14 Kettle bells swing 53/35 V-ups Box Jumps 24/20 Finish with 400 m run

10.24.12 Wednesday

Strength: Back Squats Cash Out 4 rounds 400 m run 10 Squat Cleans 135/95 10 Pull-ups

10.23.12 Tuesday

Strength: Shoulder Press Cash Out AMRAP in 14 mins 7 Snatches 125/75 21 DU’s 7 Push Press 125/75 21 K2C

10.22.12 Monday

Strength: Deadlifts Cash Out 200 m run 7 Deadlifts 275/185 21 pull-ups 200 m run 5 Deadlifts 275/185 15 pull-ups 200 m run 3 Deadlifts 275/185 9 pull-ups

10.21.12 Sunday

Open Gym 1pm-3pm

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