Workout of the Day (WOD)
January 9, 2013
Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
January 8, 2013
"Helena"
Three rounds for time:
100 Double Unders
53/35 Kettlebell X 21 swings
12 Pull-ups
January 7, 2013
This week we will be testing 1RM for back squat, front squat, clean and jerk and snatch.
The format for each class will be that you have the first 40 minutes to find your 1RM for one of the above movements. Then we will be doing a met con.
12:00 AMRAP
10 Wall Ball
20 Sit-ups
200m run
January 5, 2013
Partner WOD + Mobility
January 4, 2013
Todd's 40 Birthday = 40 Minutes of Fun
5, 8:00 efforts with 1:00 rest in between
8:00 max Effort Partner Row for Meters
then
8:00 Ladder 1,1,2,2,3,3...
Thruster 95/65
KBS 70/53
then
8:00 to complete 2 laps (remaining time is extra rest)
then
8:00 AMRAP
10 Push Press 95/65
10 Lunge Jumps (10 each leg)
then
8:00 max Effort Partner Row for Meters
January 3, 2013
Snatch Technique/Practice
TABATAS
Pull ups
Push ups
Sit ups
Squats
January 2, 2013
21-15-9
225/155# Deadlift
burpees
24" box jumps
January 1, 2013
Happy New Year!
December 31, 2012
I guess you'll have to wait and see...
December 29, 2012
Partner WOD