Thursday, April 23, 2015

150424

EMOM Ladder
Starting with an empty bar and adding 10# every minute:
Begin with Snatches
once unable to snatch...
Continue with Cleans
once unable to clean...
Finish with Deadlifts


Record heaviest Snatch, Clean & Deadlift



Wednesday, April 22, 2015

150423

REST DAY!!


Unfortunately we will not have a 1630 yoga class this week. Rest up, see you Friday!!

Tuesday, April 21, 2015

150422

Strength

Back Squat
5-5-3-3-1-1

WOD

10 Push Press (135/95)
10 Back Squat (135/95)
10 Burpees over Bar
12 Push Press
12 Back Squat
12 Burpees over Bar
.......
*Until round of 16 completed

Monday, April 20, 2015

150421

Strength
15 Min to find 2RM
Snatch


WOD
3 Rounds
9-7-5
Muscle Ups
Snatch 135#/95#


*Muscle Up scale options: 2:1 Chest to Bar or 2:1 Pull Ups

Sunday, April 19, 2015

150420

WOD
EMOM 15 Min
Alternating minutes


A)100m Run
B) 16 Alternating Pistols


Then


For Time
100 Thrusters 45#/35#

Thursday, April 16, 2015

150417

20 Min to Find 1RM
Clean


at 21 min mark:


For Time
30 Cleans @ 80%