5/10/13

Lady wod Friday

"Elizabeth"

21-15-9
Cleans 135/95
Ring dips

Great work by all today!!!

Reminder that gymnastics class is back!!!  5:00pm til 6:30.

5/8/13

Strength
8 min EMOM
C & J progression
1 clean + 2 front squat + 1 split jerk
@85%

Wod
8 min amrap
3 HSPU
6 deadlift 225/150
9 hollow rock

Strength:

8min EMOM
4 Front Squats @65% 

WOD:
7x
20sec Deadlift 
40sec rest
20sec Box Jump 24/20

Post load on strength and total of all reps on WOD to comments!

Mid Week!

Remember this Saturday we have a mid paleo challenge check at about 4:00 after the open WOD! 

Strength:
3x3x3x3x3 @80% 

WOD:
12min AMRAP 
3 Cleans 
4 Front Squats 
5 Push Jerks

165/115

Post load on press, rounds on WOD and any questions about the paleo challenge check in to comments!

Tuesday!

Some gymnastics action in the box today! 

Strength:
Back Squats 
3-3-3-3-3-3-3-3 @65%

WOD:
AMRAP in 8min
8 Handstand Push Ups 
12 Toes to Bar 
25 Double Unders

Hollow out on those Handstands (keep the abs and butt tight)!

Post load on back squats and time on WOD to comments!

Oly Total!

Olympic Weightlifting Total today!

Snatch 1-1-1
Clean and Jerk 1-1-1

You have 3 attempts to establish your 1RM in each lift. Score is total weight of the two lifts. 

Post your total load to comments! Who got PRs today?

Thursday!

Strength:
6min every 30sec 
2 Cleans @60%

WOD:
3x
20 Goblet Squats 
10 Chest to bar pull-ups 
20 KB Snatch

Run 800m

3x
20 Goblet Squats
10 Chest to bar pull-ups
20 KB Snatch

20min time cap

Congrats to Ryan Ochoa on getting his first muscle up tonight!

Post load on the cleans and time on the WOD to comments!