Month: November 2016

11.7.16 Monday 

Strength: Back Squat  WOD  400 m run 9-15-21 Pull-ups  Thrusters 95/65 400 m run

11.5.16 Saturday 

9am: Nutrition Talk  10am Team WOD Class 11:30am Mobility Class  Noon-1pm Open Gym 

11.4.16 Friday 

Strength: Deadlifts  WOD  AMRAP in 20 minutes  400 m run  7 deadlifts 255/175  7 HSPU  14 Sit-ups  2 Rope Climbs

10.3.16 Thursday 

Strength: Front Squats  Partner WOD  AMRAP in 15 minutes  Alt Rounds 5 Deadhang Pull-ups  10 Front Squats 95/65  20 Double Unders  100 m run

11.2.16 Wednesday

10 minutes to warm-up to 65% of 1RM Squat Snatch or Power Snatch. 6 sets / 90 seconds /3 reps 65% Squat Snatches or Power Snatch 4 1/2 minutes to warm up to 65 % of Squat Clean and Split Jerk. 6 sets/ 90… Continue Reading “11.2.16 Wednesday”

11.1.16 Tuesday 

Strength: Overhead Squat or Front Rack Lunge  WOD  “Nancy” 5 rounds for time of: • 400m run • 15 Overhead squat 95/65#

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