12/1/14

Snatch Complex-
Snatch pull(pause @knee) + Power Snatch
5x3 @65%
WOD-
For Time
50 S20 135/95
*25 Dubs every time bar is dropped*

TIME CAP-8 min 

11/26/14

WOD
-Teams of 2:
Run 2400m  *switch every 400m and 15 Burpees before switch*

300 DUBS(3:1) *switch every 50 and 10 burpees before every switch*

 Row 150 Cals *switch every 15 Cals and wall sit until partner finishes*


Class Times for tomorrow-Noon,4:30 and 5:30

Going Up on a Tuesday

Strength:5x4 @75%Back Squat

WOD:8 min AMRAP 

5 Thruster 115/85

5 Pull ups 

11/24/14

Strength: 6x3 Snatch Complex
Snatch deadlift( pause at knee and hip) + snatch pull+ squat snatch 60-75%

WOD:5 Rounds
15 box jumps
12 hang cleans 135/95
9 T2b

11/21/14

Skill Work: 10-15 min to go over Kipping pull ups

WOD:DEATH BY:
 RUSSIAN KBS 70/55
*increase by 2 each min *

11/20/14

Strength: 6x3 Back Squat @82.5%

WOD: For Time
1-2-3-4-5-4-3-2-1
Wall Walks
*4 OHS (115/85) before each set of wall walks*

11/19/14

For Fun: For time:
Run 2 miles

WOD:3rounds
20 H.R Push ups
15 Deadlifts 185/135
20 sit ups (Rx+ GHDS )