January 20, 2013
SWOD: OHS 4/4/3/3/3 (Use a snatch balance for your first rep of each set. Aim to use 85% or more of your 1RM for the sets of 3.)
A1) Strict pull-ups, max unbroken reps x 4 sets
A2) …
Entries By Coach Mark
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January 18, 2013
WOD:
1 GTO (135#/95#)
1 round of “Cindy”
2 GTO
1 round of “Cindy”
3 GTO
1 round of “Cindy”
4 GTO
1 round of “Cindy”
5 GTO
1 round of “Cindy”
6 GTO
1 round of “Cindy”
7 GTO…
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January 17, 2013
SWOD: Clean and Jerk 6/5/5/4/4 (Your sets of 4 should be done with 80% or more of your 1RM)
WOD:
10 Games standard box Jumps (30”/24”)
20 KB Swings (53#/35#)
30 Double unders (sub = 60 single unders)
– …
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January 16, 2013
WOD:
400m run
5 Bar muscle-ups (10 CTB Pullups)
10 Front squats (155#/105#)
-5 rounds for time-
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January 15, 2013
SWOD: OHS 5/5/4/4/4 (Use a snatch balance for your first rep of each set. Aim to use 80% or more of your 1RM for the sets of “4”.)j
Then,
A1) Clean pulls with a pause below the knee 6/6/4/4 (make …
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January 14, 2013
WOD:
1 min Rope ascents
1 min Push-press (75#/55#)
1 min Row (for max calories)
1 min Hand release push-ups
1 min Double unders
1 min rest
-3 rounds for total reps-
Mobility:
A1) Shoulder distraction, 1 …
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January 13, 2013
SWOD: 25 minutes to build up to a 1RM Split jerk
WOD:
Tabata Air squats
Rest 1 min
Tabata Burpees
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January 11, 2013
NO CLASSES
OPEN GYM ONLY 8AM-10AM
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January 10, 2013
Announcement
Due to the Skyzone group field trip, there will be NO classes held this Saturday, January 12th 2013. Sorry for any inconvenience!
SWOD: Rack Jerks 5/4/2/2/2 (Aim to do your sets of “2” at 90% or more of your …
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January 9, 2013
Announcement
Due to the Skyzone group field trip, there will be NO classes held this Saturday, January 12th 2013. Sorry for any inconvenience!
WOD
AMRAP in 10 min
200m run
10 Toes-to-bar
Rest 2 min
400m run
10 Power cleans …
