Monday 5-21-2012

WOD:
Bear Complex
7 Sets of the sequence:
Power Clean
Front Squat
Pushpress
Back Squat
Pushpress (from the back)
5 Rounds
Rest between rounds as needed

Please watch the video!
NO resting with bar on the ground
Squats below parallel
Lockout arms with pushpress
 

Friday 5-18-2012

Strength:
Back Squat
3-3-3-3-3

WOD:
AMRAP 15 MIN
Run 200m
7 Medball Cleans 20/14
14 KB Swings 70/53

Thursday 5-17-2012

Skill:
Practice Free Handstand for 10 min

WOD:
Ladder of 10-8-6-4-2-4-6-8-10
Burpee Box Jumps
Handstand Push Ups

Wednesday 5-16-2012

In memory of SSG Joshua Hager, United States Army, who was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

WOD:
"JOSH"
21 Overhead squats 95/65
42 Pull-ups
15 Overhead squats
30 Pull-ups
9 Overhead squats
18 Pull-ups

Tuesday 5-15-2012

Strength:
Push Jerk
2-2-2-2-2

WOD:
5 Rounds for Time:
20 Double Unders
8 Snatch 115/75
20 Weighted Sit Ups 25/15

Monday 5-14-2012

Strength:
Deadlift 
3-3-3-3-3

WOD:
2 Rounds for time:
30 Squat Cleans 95/65
100m Bear Crawl
30 Roll Outs (torso must touch ground with full extension,same bar)

Friday 5-11-2012

HAPPY LEGS FRIDAY :)

Strength:
Back Squat 
5X5

WOD: For Time
Tuck Jump and Air Squat Ladder
50-40-30-20-10 
(50 tuck jumps&50 squats,40 tuck jumps&40squats...)
then rest 2 min, then:
50 stationary overhead lunges 45/25 (alternate legs)