Friday
MAX EFFORTSnatch 3,3,3 (there is NO plus) WOD“Randy”for time: 75 reps of power snatches 75/50lb Post loads and times to comments……
August 2012
Thursday
WOD50 burpees for time….. Then we will spend the rest of the hour fixing ourselves. MOBILITY MOBILITY…..
Wednesday
We will be doing a a light WOD on Thursday to be followed by MOBILITY. Be there!! WOD10,9,8,7,6,5,4,3,2,1 rep rounds of the followingDeadlift 95/65lbHang power clean 95/65lbFront squat 95/65lbPush jerk 95/65lb Post loads and times to comments…..
Tuesday
Grass Fed Beef orders?????? WODAs Many Rounds As Possible in 20 minutes of:3 Wall climbs6 Grasshoppers (feet on bumper)9 Box Jumps 30/24″ Post rounds a fractions of rounds completed to comments…..
Monday
MAX EFFORTOverhead Squat 1 rep max. WOD3 rounds for time of: run 400m16 one legged squats (8 per leg)16 Kettlebell Clean and Jerk 55/35 (8 per arm)And finish final round with 400m run! Post loads and thoughts tom comments… ….
FRIDAY
Today is Madi Rohl’s last WOD until she returns from school over the holidays. It is also Ryan’s birthday as he turns the young age of 37. So lets celebrate the way we know how: For time complete the followingRun 400m37 Kettlebell swings 55/3537 overhead squats 45/30lbrun 400m2015lb of dumbbell snatchesrun 400m37 overhead walking lunges
Thursday
We have a great week so far, a lot of new records and personal bests. Keep up the motivation and spend time warming up and performing mobility drills. Do not forget to place your order for Grass fed beef Q-7 beef. We have a coupon code to recieve a discount. Contact me for more details…..
Wednesday
MAX EFFORTDeadlift 1 rep max WOD For time:135/95 pound Thruster, 15 repsRun 200 meters95/65 pound Thruster, 20 repsRun 400 meters65/45 pound Thruster, 30 repsRun 800 meters You will have one bar and have to load your own weights, if you can steal a bar go for it but when the owner returns you must move
Tuesday
MAX EFFORTShoulder press 1 rep max WOD“Helen”3 rounds for time of:Run 400m21 Kettlebell swings 55/3512 pull ups Post loads and times to comments……
Monday
Either scripts and active content are not permitted to run or Adobe Flash Player version10.0.0 or greater is not installed. This dog has the reaction to this ‘low fat food’ that we should have as well. The owner is trying to feed him a low fat lamb jerky, in other words not food, and the
