September 22, 2014

9/23/14

WOD: "Bruni"
27 min AMRAP
27 cal row
27 wall balls
27 Burpees
27 T2B
1 Bar muscle up( sc: 3 Chest to bar pulls or 5 pull-ups)
HAPPY BIRTHDAY CHRISSY!!!

September 21, 2014

9/22/14

Strength: 15 min to find 1RM strict press

3 Rounds
800m Run
13 Power Cleans  155/115

September 18, 2014

September 17, 2014

9/17/14

Strength/Skill-Snatch 5x3
Snatch Pull  3x3

WOD:50 Kbs55/35
           50 DU
           30 Kbs
           30 DU
           20 Kbs
           20 DU
*Goal is unbroken on Kbs


September 16, 2014

September 15, 2014

9/16/14

Strength: Strict Press 6x3 @80%
WOD: 15 min AMRAP
5 S20 115/75
10 Deadlifts
15 Box jumps

September 14, 2014

9/15/14

Strength/Skill : 5 sets of 1 Full Clean+ 1 Hang Full Clean + 1 Jerk

12 min to build to a Heavy Back Squat Double


WOD: 25 Burpees
           800 m Run
            25 Burpees