Friday, April 18, 2014

Team WOD

Strength:

Power Clean (add 2.5#/5#)

WOD:

Teams of 3
12 min AMRepsAP
  • Plate Push (length of gym and back)
  • Slam Balls (max effort)
  • Rest
The plate push is the pace car.
_______________________________
Post name and total slam balls to board


Thursday, April 17, 2014

Kettlebells

Strength:

three rounds of
  • Chin-ups max effort 
  • 2 Wall Walks
WOD:

5 RFT
  • 10 goblet squats (20kg/12kg)
  • 10 kb push presses - 5 left/5 right (24kg/16kg)
  • 200m run
_______________________
post name and time to board






This Thursday's Yoga Class Cancelled


We will return to our regular schedule next week.

Wednesday, April 16, 2014

Burpees, Wall Balls, Kettlebell Swings

Strength:

Deadlift (4 sets total as follows):
*1 Set – 5 reps @ 70% of 3-RM
*1 Set – 4 reps @ 80%
*2 Sets – 3 reps @ 90%

WOD:

12min AMRAP

  • 5 burpees
  • 10 wall balls (20#/14#)
  • 15 kettlebell swings (24kg/16kg)
_____________________________
post name & reps + rounds to board


Tuesday, April 15, 2014

Countdown

Strength:

Press 3x5 (add 2.5#/5#)

WOD:

For time

10-9-8-7-6-5-4-3-2-1

  • pull-ups (sub ring rows)
  • box jumps (24"/18")
  • abmat sit-ups
_______________________
post name and time to board