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WEDNESDAY 02.06.2013

1. Deadlift:
5-5-5

2. AMRAP 7 min
3 kb snatch (each hand)
3 broad jumps

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

TUESDAY 02.05.2013

A) 1-2-3-4-5-4-3-2-1:
Hang clean
Burpee over bar

B) 400 meter  farmer carry with plate in each hand
 10 squat penalty every time you set the plates down

MONDAY 02.04.2013

1. Spend 10 minutes working up to a 5 rep max Push Press

2. 5 rounds for time:
5 pull up
5 push up
5 bent over row
5 hollow rock

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

SATURDAY 02.02.2013

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

FRIDAY 02.01.2013

3 rounds:
Run 200 meters
7 Push presses, 1.5/1.0p
14 Ring rows

c/o main site

THURSDAY 01.31.2013

"Nancy"

Five rounds
400 meter run
15 Overhead squat 95/65

WEDNESDAY 01.30.2013


20 minute AMRAP:
Boulder (climbing shoes permitted)

After any failed routes, alternate performing either 10 push ups, 10 hollow rocks or 10 air squats 

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

TUESDAY 01.29.13

5 rounds
5 jerks
3 strict pull ups
10 double unders

MONDAY 01.28.2013

25m sprint
20 wall balls
25m sprint
15 pull ups
25m walking lunges with 95/65# bar
10 jerks
25m sprint

 

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

SATURDAY 01.26.2013

 

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 pd
60 Sit-ups
70 Burpees

 

c/o main site