Month: April 2015

4.20.15 Monday 

strength: Power Cleans  AMRAP in 10 mins  5 power cleans 165/115 5 Front Squats 165/115 10 T2B 10 push-up releases  20 Overhead step lunges 45/25   

4.19.15 Sunday 

Noon – 1:30pm Open Gym   

4.18.15 Saturday 

10am  Team WOD Class 11:30am mobility Class: Hips  Noon-1pm Open Gym   

4.17.15 Friday 

Strength: Deadlifts  WOD 20 Deadlift 225/155 20 HSPU  20 Burpees  800 m run  10 Deadlifts 225/155 10 HSPU  10 Burpees 400 m run 5 Deadlifts 225/155 5 HSPU  5 Burpees 200 m run    

4.16.15 Thursday 

Strength: Bench Press “Annie” 50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups   

4.15.15 Wednesday 

Strength: Jerks  Chipper 10 C2B 20 HSPU  30 T2B 40 Push-up Releases 50 Wall Balls 20/14 60 Sit-ups  70 Double Unders  800 m run    

4.14.15 Tuesday 

strength: Hang Squat Cleans EMOTM for 16 mins  Odd: 15 wall balls 20/14 10’/9′  Even: 1 squat clean @ 80-90% of 1RM   

4.13.15 Monday 

strength: Front Squats 3 rounds 7 front squats 155/105 10 T2B 20 double Unders  Rest 1 min  3 rounds 7 Clean and jerks 155/105 10 C2B 20 sit-ups    

4.12.15 Sunday 

9am -10:30am Open Gym   

4.11.15 Saturday 

9am Paleo/Zone Challenge Talk 10am Team WOD Class/Paleo -Zone WOD 11:30am Mobility Class/Shoulders rack position  Noon- 1pm Open Gym   

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