January 30, 2015

1/30/15

Strentgh:find a Heavy single Pusf Jerk

WOD: Take 80% of heavy PJ and
For Time: 30 Push Jerks
*7 toes to bar when bar is dropped^

January 29, 2015

1/29/15

Strength:Snatch Deadlift+ Snatch Pull(From Hang)+ Power Snatch(from hang)
(2+2+2)x8


WOD: 4min AMRAP x2( rest 2 min between AMRAPS
60 Wall balls
Then with remaining time AMRAP Double Unders(3:1)
* score is total  double Unders*

THERE WILL BE A NEW GYM SCHEDULE POSTED  TOMORROW
( changes will only be for morning classes)

January 28, 2015

1/28/14

WOD: 25 min AMRAP
30 Cal Row
20 Box jumps
10 Front Rack lunges 135\95
Rest  90 sec  Between Rounds

January 26, 2015

1/27/14

Strength-find heavy push jerk double

WOD-"HELEN"
3 Rounds
400m Run
21 KBS 55/35
12 Pull ups

January 22, 2015

1/22/14

Strength: 3 Snatch Deadlifts+ 3 snatch high pulls( From hang)+ 3 muscle snatches(from hang) 9x1

Keep weight extremely light on snatches to focus on technique. Guys use no more than 65 and girls no more than 45.

WOD:
Wall balls: 40-30-20 20/14
Deadlifts:10-20-30 135/95

January 20, 2015

1/21/15

TEAMS OF 2:
20 min AMRAP
30 Box Jumps
30 Toes 2 BAR
30 Cleans 135/95
30 Lunges

January 19, 2015

1/20/15

Strength:1 Push Press + 1Push Jerk 5x2( build to a heavy set)

WOD:3 Rounds
Run 600m
12 HSPU
50DUBS (3:1)