Month: December 2014

12.11.14 Thursday

Strength: Deadlift Cash Out 10 HSPU 15 box jumps 24/20 15 deadlifts 225/155 10 HSPU 15 box jumps 24/20 15 deadlifts 275/185 10 HSPU 15 box jumps 24/20 15 deadlifts 305/205

12.10.14 Wednesday

Strength: Push Press Cash Out 50 Wall Ball 20/14 Then: 21-15-9 Push Press 115/75 Pull-ups Front Squats 115/75

12.9.14 Tuesday

Strength: Back Squat Cash Out 10 rounds 6 overhead squat 95/65 6 T2B 20 double unders

12.08.14 Monday

Strength: Clean and Jerk Cash Out 4 rounds 7 clean and jerk 155/105 7 c2b 7 bar facing Burpees

12.7.14 Sunday

9am-10:30am Open Gym

12.06.14 Saturday

10am Team WOD 11:15am-1pm Open Gym

12.5.14 Friday

Strength: Front Squats Cash Out 4 rounds 10 HSPU 10 C2B 10 Front Squats 155/105 Finish with 5 Bar Muscle-ups

12.4.14 Thursday

Strength: Bench Press Cash Out 21-15-9 Push Press 115/75 Box Jump 24/20 Burpee pull-ups

12.3.14 Wednesday

Strength: overhead squat Cash Out EMOTM for 20 mins Odd 1 squat snatch 3 overhead squat Even 30 double Unders

12.2.14 Tuesday

Strength: Push Jerk Cash Out Games Open 13.4 AMRAP in 7 mins 3 clean and Jerk 135/95 3 T2B 6 clean and jerk 135/95 6 T2B 9 clean and jerk 135/95 9 T2B Add 3 reps every round, until time expires… 12,15,18,21….etc

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