Friday 2/20/15
Strength Bar Hip Raises 3 sets of 10 reps WOD For Time 1K Row 30 KB Snatches (53/35) 10 Thrusters (75/55) 10 Thrusters (95/65) 10 Thrusters (115/80) 10 Thrusters (135/95) 10 Thrusters (155/105)
Thursday 2/19/15
WOD "Diane" 21-15-9 Deadlifts 225/155 HSPUs
Wednesday 2/18/15
WOD For Time 30 Box Jumps 24/20 50 Wall Balls 20/14 30 KB Cleans 70/53 3 mins rest then... 3 Rounds 30 Russian twists 20/14 1 Min Plank Hold
Tuesday 2/17/15
WOD "Little Nikki" 20 min AMRAP 100 Dbl Uunders Max effort Pull-ups
No 6AM Class Tomorrow
No 6 AM Class tomorrow.
Monday 2/16/15
Strength 3 Power Cleans (touch & go) + 2 Front Squats + 1 Push Jerk: 5 attempts to establish a max for the complex WOD 20 Power Snatches 95/65# 20 HSPU 15 Power Snatches 135/95# 15 HSPU 10 Power Snatches 185/125# 10 HSPU
Friday 2/13/15
Strength Front Squat 3 sets of 10 reps 65-70% WOD 20 Min AMRAP 5 Burpees 1 Rope Climb 15′ 30 Double Unders
Thursday 2/12/15
WOD "Christine" 3 Rounds 500m Row 12 Bodyweight Deadlifts 21 Boxjumps 20"
Wednesday 2/11/15
WOD "Helen" 3 rounds 400m Run 21 KB swings 53/35 12 Pull-ups or "Eva" 5 rounds 800m run 30 KB swings 70/53 30 Pull-ups
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