April 2012

*****ATTENTION****** THERE WILL NOT BE ANY SCHEDULED AFTERNOON CLASSES TODAY**********PLEASE CALL ME WITH ANY QUESTIONS***** Double Under challenge week 3. complete 30 double unders. When you have the doubles mastered do triples!  MAX EFFORT/SKILL DEVELOPMENTSnatch(squat)/power Snatch. WOD“Randy”75 power snatches 75/50lb For time…. Post loads and thoughts to comments……

REST DAY REST DAY REST DAY

 Double under challenge week 2… 20 double unders or if you are ‘perfect’ at the double unders do triples!! WODFor time: First complete2 rounds of:run 400m20 walking lunges20 grasshoppersthen do 50 box jumps 24/18then complete2 rounds of:20 leg raises20 tuck jumps (with hands at your sides touching your feet at top of jump) run 400m

Double under challenge week 2… 20 double unders or if you are ‘perfect’ at the double unders do triples!! MAX EFFORT Power clean 5,5,5 (40,50,60%)  WOD 4 rounds for time of:15 dumbbell split clean 40/25lb15 pull ups15 burpees Post loads and times to comments….

Double under challenge week 2… 20 double unders or if you are ‘perfect’ at the double unders do triples!! MAX EFFORTDeadlift 1 rep max WOD75/50lb barbell thruster 75 reps for time….. Post loads and times to comments… .. 

Double under challenge week 2… 20 double unders or if you are ‘perfect’ at the double unders do triples!! MAX EFFORTShoulder press 1 rep max WOD21-15-9 rep rounds for time of:Kettlebell snatch right arm 55/35lbKettlebell snatch left arm 55/35lbPull ups Post loads and times to comments……

Double under challenge week 2… 20 double unders or if you are ‘perfect’ at the double unders do triples!!  MAX EFFORTBack Squat 1 rep max. WODBottom to Bottom tabata squats 8 intervals.*  Immediately finishing the last interval of squats run 1 mile for time. *Tabata is 20 seconds of work with 10 seconds of rest.

TEAM WOD at 10am TEAM WOD at 10am TEAM WOD at 10am

If you are on Facebook, please go to this page ‘like’ it and vote for “I made it” dance routine. They are from Kelly’s dance studio and, well, lets help her out. 5 Week Double under challenge: 10 double undersYou have all week to perfect your double unders. If you are ‘perfect’ do triples. MOBILITY

5 Week Double under challenge: 10 double undersYou have all week to perfect your double unders. If you are ‘perfect’ do triples. WOD is this Helen?? For time complete the following…. run 600m63 kettlebell swings 55/3536 pull upsrun 600m