07/24/14

Skill: gymnastics: 10 min: 30 sec HS hold,(practice hand releases), 10 back extensions, 5 plank walk out (hold 5 sec), 10 pistols, 15 sec support/L-sit hold,

WOD: 5 Rounds for time:
10 wall balls
10 box jumps
10 pull ups

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07/23/14

Skill: Clean combos: 3 pulls, 3 hang, 3 jerks @65%

WOD: 12min AMRAP:
200m Run
7 Thrusters (115/75)
7 pushups

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07/22/14

Skill: KB combo’s:  6 sets, rest equal work time:  6 american, 6 russian, 6 power, 6/side hand to hand.

WOD: 15 min EMOTM: 30 sec ROW, 30 sec AMRAP DU, 30 sec plank

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07/21/14

*we will be re-testing CINDY Fri/Sat this week! 

Skill: 10min EMOTM snatch pull, hang snatch

Skill: Wendler WEEK 4: DELOAD week: 40-50-60 % x 5

WOD: 5 Rounds:
12 OHWL (35/25)
9 burpees
6 CTB

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07/19/14

Skill:  10min EMOTM 8 KB front squats

WOD: 21-15-9:
Box Jumps
HSPU
Sit ups

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07/18/14

Skill: 10min to work on 1rm power snatch.

WOD: For Time:
Start and finish with 100 DU
40 wall balls
30 pull ups
20 wall balls
10 pull ups

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07/17/14

Skill: hill sprints!!!

WOD: 10 min EMOTM: 2 Bear Complex (135/95)

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07/16/14

Skill: 12 min to work on ’3′ drop snatch.

WOD: 5 sets:
30 sec row, 30 sec rest,
30 sec AMRAP burpee pull ups,
90 sec  rest.
repeat.

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07/15/14

Skill: 10min: 8 raised push ups, 8 straight leg situps, 3 wall walkups, 8 ring rows,

WOD: 3 Rounds:
400m Run
10 TTB
10 Thrusters (95/65)

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07/14/14

Please note we are now back to using the Mindbody software for class registrations!  

Skill: 12 min to est 1RM pause clean

Skill: Week 3 of Wendler: 55%x10, 65%x8, 75%x5+

WOD: For Time: 12-9-6: 

Snatch(115/80)
Strict HSPU

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