100 Pull Ups (Don't worry Nami we will modify it :-) )
WOD:
3 Rounds of
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
(Must remain holding onto the bar the entire round, other wise the athlete must start round over)
Friday, July 5, 2013
Wednesday, July 3, 2013
Thursday July 4 Independence Day!
Morning Classes
3 Rounds of Bench Press
7 Light
7 Medium
7 Heavy
WOD:
100 HSPU
Hero WOD "Morrison" on Steroids. 6:30 PM
50-40-30-20 and 10 rep rounds of:
- Wall ball shots, 30/20 pound ball
- Box jump, 30/24 inch box
- Kettlebell swings, 2/1.5 pood
Tuesday, July 2, 2013
Wednesday July 3
Strength:
12 min EMOTM
Even: 3 Squat Cleans 165/115
Odd: Max Ring Dips
WOD:
20 Burpee Buy In
800 m Farmers Carry
Monday, July 1, 2013
Tuesday July 2
Strength:
3 Rounds of Front Squats
7 Light
7 Medium
7 Heavy
1 mile Run
50 Pull Ups or 12 Muscle Ups
Monday July 1
Skill:
Rowing
500 m for Time!
WOD:
AMRAP 12
5 Ground to Overhead 95#/135#
10 Chest to Bar Push-ups
12 “Box” Jumps
On the minutes 3, 6, and 9 the trainer will yell "Lunges": Perform 16 In Place Lunges at that time.
Subscribe to:
Posts (Atom)