Sunday, May 20, 2012
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
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
Thursday, May 17, 2012
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
Back Squat
3-3-3-3-3
WOD:
AMRAP 15 MIN
Run 200m
7 Medball Cleans 20/14
14 KB Swings 70/53
Wednesday, May 16, 2012
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
Practice Free Handstand for 10 min
WOD:
Ladder of 10-8-6-4-2-4-6-8-10
Burpee Box Jumps
Handstand Push Ups
Tuesday, May 15, 2012
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
Monday, May 14, 2012
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
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
Sunday, May 13, 2012
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)
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)
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