10/19/11
Strength: Hang Power Clean 1-1-1-1-1-1-1 Met-Con: Three Rounds For Time Alley Run to Bottom of hill and do Three hill climbs 15 Hang Power Cleans 135/95 15 Chest to Bar Pull Ups
10/18/11
Strength: Shoulder Press 3-3-3-3-3 Met-Con: “Diane” 21-15-9 Reps of: Deadlift 225/155 H.S.P.U
10/17/11
Mobility: Quad Roll / Calf Roll A.M.R.A.P in 20 Min: 20 KBS 53/35 30 Push-Ups 40 Squats Run 400 meters
10/14/11
Strength: Weighted Pull-up 1-1-1-1-1-1 Met-Con: For reps of 10-9-8-7-6-5-4-3-2-1 Pull-Ups Power Snatch 95/65 Box Jumps
10/13/11
Mobility: Quad and Glute Roll Skill Work: KB Snatch/DB Snatch Met-Con: Scaled 15min A.M.R.A.P A: 10 db snatches 20/12 lb. Shuttle run approx. 25 m. B: 10 burpees. Shuttle run approx. 50 m. C: 10 toes to bar/KTE. Shuttle run approx. 75 m. D: 20 air squats. Shuttle run approx. 100 m. RX’D 10 min A.M.R.A.P A: 20 kettlebell snatches …
10/12/11
Skill work: Rope Climb Mobility: Scap Roll Strength: Power Clean 1-1-1-1-1-1-1 Met-Con: 4 rds 3 rope climbs 3 bear complex Rx’d 135/95 Avg. time: 5-10
“10/11/11
Mobility for: Hip Extension and Thoracic Extension Met-Con: 5 rds, not for time 10 Walking Barbell Lunges – 35%-40% of 1 RM Squat 3 Max Distance Broad Jumps Sprint 10 yards, touch and sprint back 10 yards take a good rest after repeating the circuit once, and make the focus to jump as far as possible and perform the sprint …
“10/10/11″
Let’s do some hip prep before this WOD and make sure we are hitting full range of motion as best we can for quality. I smell a few PR’s coming. Strength: Back Squat 3-3-3-3-3 Met-Con: “karen” 150 Wall Ball Shots for time Rx’d 20/14 If quality of movement needs work we will modify WOD to: 8 rounds for time of …
“10/08/11″
Olympic Lifting class at 8:45 Met-Con: 50 Hollow rocks 40 Lunges 30 Dubbs 20 Toes to Bar 10 Hand stand Push ups 20 Toes to Bar 30 Dubbs 40 Lunges 50 Hollow Rocks
