STRENGTH:
Thruster
3-3-3-3-3
MET-CON:
5 rounds for time:
10 Deadlifts, 185#
15 DB push press, 40#
200m run
Post loads and time to comments.
Sunday, July 8, 2012
Friday, July 6, 2012
WOD 7.6.12
"Nancy"
5 rounds for time:
400m run
95# Overhead squat, 15
Post time to comments.
What Really Makes Us Fat-by Gary Taubes
5 rounds for time:
400m run
95# Overhead squat, 15
Post time to comments.
What Really Makes Us Fat-by Gary Taubes
Thursday, July 5, 2012
WOD 7.5.12
STRENGTH:
Floor press
5-5-5-5-5
MET-CON:
For time:
400m run
30 DB hang clean, 60#
60 Push-ups
120 Squats
400m run
Post loads and time to comments.
Floor press
5-5-5-5-5
MET-CON:
For time:
400m run
30 DB hang clean, 60#
60 Push-ups
120 Squats
400m run
Post loads and time to comments.
Tuesday, July 3, 2012
WOD 7.4.12
There will NOT be class on 7/4/12 at 6:30pm. We will, however, be having a class at 11:30am for those that want to come and do work before the BBQs begin. Happy 4th!!!
"Nate"
20 minute AMRAP:
2 Muscle-ups
4 HSPU
8 KBS, 2 pood
Post rounds/reps to comments.
Monday, July 2, 2012
WOD 7.3.12
STRENGTH:
Back Squat
5-5-5-5-5
MET-CON:
3 rounds for time:
100' DB Walking lunges, 75#
100' Waiter's walk, right arm, 75# DB
100' Shuttle run
100' Waiter's walk, left arm, 75# DB
Post loads and time to comments.
Back Squat
5-5-5-5-5
MET-CON:
3 rounds for time:
100' DB Walking lunges, 75#
100' Waiter's walk, right arm, 75# DB
100' Shuttle run
100' Waiter's walk, left arm, 75# DB
Post loads and time to comments.
Sunday, July 1, 2012
WOD 7.2.12
STRENGTH:
Push Press
5-5-5-5-5
MET-CON:
12 minute AMRAP:
115# Push press, 12 reps
12 Chest to bar pull-ups
12 Pistols
Post loads and rounds/reps to comments.
Push Press
5-5-5-5-5
MET-CON:
12 minute AMRAP:
115# Push press, 12 reps
12 Chest to bar pull-ups
12 Pistols
Post loads and rounds/reps to comments.
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