December 4, 2015

Featured picture: 5:45am class December 2011

 

3 rounds for time of:
10 dumbbell power snatches(55/35), left arm
10 single-arm overhead squats(55/35), left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

 

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