December 3, 2015

Featured picture:  Michelle December 2010

 

STRENGTH DAY:

Snatch  2-2-2-2-2-2-2

 

CARDIO DAY:

1.5 Mile Run (treadmill)

 

 

 

December 02, 2015

Featured picture:  Dr. Jatio December 2010

 

Complete three rounds for time of:

10 Kettlebell Swings (70/45)

50 Wall Ball SHOTS 10' (20/14)

Strength wod:  Back Squat  80%  5X3

December 1, 2015

Featured picture:  Vic  December 2011

 

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift (135/95)

Hang Clean (135/95)

Shoulder to Overhead (135/95)

 

Strength Wod:  Bench Press  1 rep max

November 30, 2015

Featured picture:  Tonya December 2011

 

Complete this 20 minute AMRAP:

400 Meter Run or 500 Meter Row

10 Front Squats (185/125)

20 Wall Ball Sit Ups (20/14)

Strength Wod:  SP/SPP  1 rep max

November 28, 2015

Featured Picture: September 2009 Barry Pearson

 

PARTNER WOD:  LEBO

1000 Meter Row buy in

complete 5 rounds of:

20 Hanging  Hip Touches

20 Shoulders to Overheads (95/65)

20 Deadlifts (95/65)

20 Handstand Push Ups

20 Lunges

100 BURPEES buy out