4/9/12 Mon
Take 10 min. To Find DB Flat Bench Press – 6 Rep Max Take 10 min. – Using DB 6 RM Wt. Super Set: DB Flat Bench – 3 Reps. DB Row – 8 Reps Take 10 min To Set Resistance Wt. 20 min Cap 5 Rounds For Time: 4 Burpees 6 Pledge Push Ups […]
4/7/12 Sat
For Time: 2 Island Runs 3 sets of BB Work (135/93) ————- 1 Power Clean 1 HPC 1 STO ————– 8 Dips ( 20lb chain & chin to bar/BW) 10 Box Jumps (24/20) 400m Run Resistance Training Listed Above 2 Island Runs Resistance Training 400m RT 2 Island Runs RT
4/6/12 Fri
Closed Sunday For Easter. Until 20 After the Hour Dead Lift Work: Build To A Heavy 1 We Will Take 10 minutes to set wt for the Wod At the bottom of the hour we will begin the Wod. 5 Rounds For Time (20 min Cap) 3 Cleans -Any Way- (165/110) 5 HSPU 7 Pull […]
4/5/12 Th
Burgener Warm Up 5 sets: 1 Snatch Dead Lift 1 Snatch Pull 1 Snatch High Pull 1 Power Snatch 1 OH Squat 11.1 10min AMRAP 30 DU 15 Power Snatch -GTO Acceptable-