Strength
4 x 3 Push Press
MetCon
Teams of 2 - Double Grace
60 Clean and Jerk
(135#/95#)
Sunday, March 3, 2013
Thursday, February 28, 2013
March 1
Be Fast
Strength
Strength
A. 5 x 1 Snatch Pull + 1 Hang Snatch
B1. 3 x BW Sled Push
B2. 3 x ME Toes to Bar
Wednesday, February 27, 2013
Feb 28
Strength
A1. 3-5 Wall Climb
A2. 1 min Plank
MetCon
4 Rounds of:
400m Run
30 Double Under (or 1 min of Double Under work)
2 min Rest
Cash Out
50 (25/L - 25/R) Sledgehammer Strikes - AQAP
Tuesday, February 26, 2013
Monday, February 25, 2013
Feb 26
Strength
5 x 1 Vertical Jump
MetCon
Open WOD 12.3
18 min AMRAP of:
15 Box Jump
12 Push Press (115#/75#)
9 Toes To Bar
Sunday, February 24, 2013
Feb 25
Strength
A1. 5 x 1 Power Snatch
A2. 5 x 1 Broad Jump
MetCon
12-9-6-3
Power Snatch (95#/65#)
Burpee
Thursday, February 21, 2013
Feb 22
In the GHD sit up, a sharp extension of the legs on the way up engages the rectus femoris and accelerates the torso's ascent.
Strength
A. 5 x 1 Split Jerk
B. 4 x 3 Pause (2 sec) Back Squat
C. 30 GHD Sit Up - AQAP
6pm CompWOD followed by a Social Gathering!!
Open WOD 12.4
AMRAP for 12min
150 Wall Ball
90 Double Under
30 Muscle Up
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