September 2012

Lisa enjoying those “Starbursts” like she said she would!! MAX EFFORTBack Squat 5,3,1+Box Jump 3,3,3 (85% of max) WOD5 rounds for time of:  10 reps of Clean and Jerk 115/80lb15 push upsRun 200m Post loads and times to comments….. … 

When your day sucks or your workout, just remember him. 6pm class this workout will begin promptly at 6:30. Este entrenamiento va a empezar a la 6:30. WODThis workout can be done in any order. All reps, runs, and rows must be completed once started BEFORE moving onto the next exercise.  30 weighted walking lunges

MAX EFFORTSnatch 3,3,2,1,1, WODAMRAP in 20 minutes of:5 Right arm Dumbbell Snatches (squat) 45/30lb10 toes to the bar5 Left arm Dumbbell Snatches (squat) 45/30lbrun 200m

SKILL DEVELOPMENTKettlebells… and all things pertaining to them!! WOD21-18-15-12-9 rep rounds for time of:Kettlebell Swings 55/35lbBurpeesGrasshoppers Post loads and times to comments….

MAX EFFORTClean and Jerk 3,3,2,2,1(power or squat) WODRunning “Grace”5 rounds for time of:400m run6 Clean and Jerks 135/95lb post loads and times to comments….. ….

“Barbara“Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 SquatsRest precisely three minutes between each round.Post times to comments.

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

MAX EFFORTFront Squat 1 rep max WODFor time complete the following:  Run 200m21 Hang Power Snatch 95/65lb21 pull upsrun 400m15 Hang Power Snatch 95/65lb15 pull upsrun 800m9 Hang Power Snatch 95/65lb9 pull ups

MAX EFFORT/WOD1 mile sprint for time MOBILITY…..And moreMOBILITY…

We will be a quick WOD on Thursday followed by mobility.  MAX EFFORTDeadlift 3,3,3+ WODAMRAP in 15 minutes of:10 right arm deadlifts 115/8010 grasshoppers10 left arm deadlifts 115/8010 Kettlebell swings 70/55