Tuesday July 1st
Warm-up
Group warmup/ speed work
Strength
Find 1RM on clean
WOD 5RFT
28 DU’s
14 Box Jumps
7 T2B pull up complex
(T2B+pull-up= 1rep)
Archive for month: June, 2014
Monday June 30th
Strength
Back Squat (find 1RM)
1-1-1-1-1…
WOD
10:00min Descending ladder starting at 15, finishing at 5,
Thrusters (95/65)
WBSU (20/14)
Wednesday June 25th
Strength
Bench
5-5-3-3-1-1-1
WOD 5RFT
7 Cleans (165/95)
10 push-up off bar
25 DU’s
Then finish with 40 sit-ups
Thanks for joining us T.J.
Tuesday June 24th
Strength/ Skill
Snatch Complex
WOD
6 Sprints
5 DL (275/165)
10 Pull-Ups
Monday June 23rd
Strength
Back Squat
5-5-5-5-5
Every set will immediately be followed by 100m row. There will also be a one second pause at the bottom of the squat (@60%~70% of 1RM)
WOD
18-15-12-9-6 of
MBC (20/14)
S2OH (135/75)
For Time.
Friday June 20th
Strength- work on weakness (pick one)
- Kipping pull-ups
- DU’s
- HSPU
- Ring Dips
WOD
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips
Friday evening classes start at 4:30 and 5:30. We will be having a pizza party for Val after the 5:30 evening class!
Wednesday June 18th
Strength
10:00min EMOTM
5 Front Squats (165/85)
WOD
15:00min structured EMOTM
Minute 1= 10 Bench (115/65)
Minute 2= AMRAP DU’s
Minute 3= 15 KBS (62/35)
Your score will be the total reps of DU’s completed. If u fail to complete any of the Bench or KB reps, you will be deducted 3 points for every rep not completed! Oh yeah, on Wednesdays we wear pink!
Tuesday June 17th
Strength
OHS
1-1-1-1-1
WOD 10:00min AMRAP
100m sprint (First 10m= Broad Jump squats)
8 Pull-ups
8 back extensions
8 G2OH w/ plate (45/25)
Say hi to our newest member! Welcome Mary Kay!
Monday June 16th
Strength
DL
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
WOD 5RFT
6 Hang Squat Cleans (135/75)
8 Tuck Jumps
2 Wall Climbs
There will be no 9am class.
Gabby’s cashout
100 WB (Spurs won)
