12-13-11 Tues
Back Squats 5×5 5 Rounds For Time 1 – Island Runs 5 Cleans – Any Way (135/95) 10 Back Squats (135/95)
12/12/11 Mon
What An Show What A Crowd. The Clash… A Great Event. 5 x 3 STO Build To Heavy. Clash – Wod 1 10 min. Time Cap Follow Each Exercise With 5 Bar Facing Burpees 12 Thrusters 12 SDHP 12 Push Jerks 12 OH Squats 12 Front Squats RX (135/95) Sx (95/65)
12-10-11 Sat
The Lab is closed Sun 12-11. For Time All BB Work @ (95/63) 750m Row 10 Clean & Jerks 70th Run 10 Clean & Jerks 50 DU – Sub @ 3:1 10 Clean & Jerks 500m Row 8 Pull Ups 400m Run 8 Pull Ups 40 DU 8 Pull Ups 300m Row 5 Front Squats […]
12/9/11 Fri
No open gym this sun Dec. 11 -We’re going to the clash- Super Set (s/s) 3 sets BB Curl – max reps Frijoles0 BB Skull Crusher – max reps to 20 start w/ empty bar increase sets by 5 lb increments if able to complete both exercises at 20 reps rest atleast 1 min b/t […]