Thursday 2-25-15

Skill TKGU – KBReview TechniqueAccumulate 20x Reps Each sideBuilding to a Heavy Single Review KB Shoulder to Overhead(STO) Turkish Get Up (6-5-4-3-2-1)   Metcon P: Metcon (AMRAP – [...]

Wednesday, 2-25-15

Weightlifting P: Deadlift (Find 1RM)   F: Deadlift (5-5-5-5-5)   Metcon P: Metcon (AMRAP – Reps) 10 Deadlifts (135/95)15 box jumps (24/20)15 deadlifts (185/135l)15 box jumps20 deadlifts [...]

Tuesday, 2-24-15

P: Metcon (Time) 50x Double Unders 50x TTB 50x Ball Slams 50x OH Walking Lunge(Total) #45/25 50x Burpees 50x Double Unders TIME CAP 16 min Post Wod: 2×10 GHD Sit-up and Hip Ext. [...]

Thursday, 2-12-15

Strength : 15 min to work up to 1RM Power Clean WOD: 5 rds 15 wall balls 15 power cleans 95/55   Barbell Therapy For years my escape was in the bottom of a bottle. I was honorably discharged [...]

Wednesday, 2-11-15

Strength  : Squat Snatch WOD: 100 double under 10 squat snatch 135/95 80 double unders 8 squat snatch 60 du’s 6 squat snatch 40 du’s 4 sqt snatch 20 du’s 2 squat snatch FRIDAY [...]

Monday, 2-9-15

Strength : Front squat 5×5 WOD: 40 Pullup 30 front squats 135/95 20 abmat sit ups 50 du’s 20 abmat 30 front squats 40 Pullups   FRIDAY (feb 13) 6:15pm & ALL CLASSES  SATURDAY [...]

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