Archive for October 2016

Skill: Clean and Jerk Technique Strength: 2RM Clean and Jerk

Skill: Ring Dips Strength: 3rds Max Effort Ring Dips. Metcon: 4x400m Repeats. Rest for exactly how long it takes to complete 400m sprint.  

Today being the anniversary of 9-11-2001 we will be doing a Hero WOD to commemorate the individuals that have sacrificed to give us the freedoms we take for granted. WOD: DT 5 Rds for time 12 Deadlifts (155#) 9 Hang Power Cleans (155#) 6 Push Jerk (155#)

Strength: Front Squat 5-5-3-3-3 Metcon: Karen

Strength: Deadlift 5-3-3-1-1-1 Metcon: Tabata Strict Pull Ups Situps

Strength: Find 3RM Power Clean in 30 min MetCon: Buy In: 400m Run 5rds 4 Power Cleans 155/105 30 Double Unders Cash Out: 400m Run

Strength: Strict Press 5-5-5 Metcon: 7 min AMRAP 7 Front Squat (95/65) 7 Push Ups Rest 4 min 7 min AMRAP 10 KB C&P 10 Walking Lunges

Skill: Kipping Pull-ups / T2B Strength: 3 x ME Pull-Ups MetCon: 10min AMRAP 10 Pull-ups 10 Sit-Ups 200m Run

Athletes our gym will be open Tuesday September 3rd!! One more rest day until we begin our journey.