Month: April 2014

4.30.14 Wednesday

Strength: deadlift Cash Out AMRAP in 15 mins 400 m run 10 deadlifts 225/155 10 HSPU 1 Muscle-up

4.29.14 Tuesday

Strength: Back Squat Cash Out 50 double Unders 40 Box Jumps 24/20 30 T2B 20 squat Cleans 115/75 10 deadhang pull-ups

4.28.14 Monday

Strength: Hang Power Clean Cash Out 10 power cleans 155/105 10 C2B 10 Burpees 10 Jerk 155/105 10 C2B 10 Burpee 10 Hang Power cleans 155/105 10 C2B 10 Burpees 10 Front Squats 155/105 10 C2B 10 Burpees

4.27.14 Sunday

1pm-3pm Open Gym

4.26.14 Saturday

10am WOD class 11am – Noon Open Gym

4.25.14 Friday

Paleo Challenge: Food journals are due today! Strength: jerks Cash out 6 rounds 5 clean and jerk 135/95 1 round of “Cindy” 30 double Unders

4.24.14 Thursday

Strength: deadlifts Cash Out 4 rounds 7 deadlift 275/185 7 HSPU 200 m run Finish with 4 muscle-ups or 12 C2B

4.23.14

Strength: Squat cleans Skill: Kipping Pull-ups EMOTM for 20 mins of Odd minute 2 Squat Cleans 1 Jerk Even minute 5 C2B or 10 pull-ups

4.22.14 Tuesday

Strength: hang power snatch ” Nancy ” 5 rounds of 400 m run 15 Overhead squat 95/65

4.21.14 Monday

Day 3 of Paleo Challenge Strength: press push Cash Out 10-1 Push press 115/75 Burpee box jumps 24/20 Finish with 50 double Unders

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