2/14/11 Mon
Strength Work: Shoulder Press 5×5 Novice – C & J Instruction and Practice Main WOD: 15 minute Power Clean and Jerk Ladder. – After 15 min.- 5 minute of Squat C & J – every min. on the min. do 3 reps. If you fall off the ladder before 15 min, begin your sets of […]
2/12/11 Sat
Main WOD: Cleary run 30 KB SDHP (24kg/16kg) 30 Box Jumps (20″/16″) 30 AKBS (24kg/16kg) 70th Run 20 KB SDHP 20 Box Jumps 20 AKBS Short 400 10 KB SDHP 10 Box Jumps 10 AKBS
2/11/11 Fri
WOD: 5 Rounds For Time 20 Power Cleans (95/63) 5 SDHP (95/63) 10 Sit Ups
2/10/11 Th
Roll Call. Who’s Still In The 100 Day Burpee Challenge. Skill Work: Split Jerk Main WOD: 3 Rounds – Rx (75/42) – 3 Power Snatch 3 OH Squat 3 Snatch 6 BB Lunges 3 BB Step Ups R (24″/20″) 3 BB Step Ups L (24″/20″) OH Walk Out 1 In 2 Bldg Run