Archive | December 2013

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20 December WOD

Mobility (on your own) Warm-up: 10 medball cleans 5 wall climbs Strength: 4×3 power snatch WOD: “Elizabeth” 21 15 9 Clean Ring dips Then 100 Cals on row Advertisements

Holiday Schedule

Dec. 24: 0900 am class only Dec. 25: Closed Jan. 1: 0900 am class only

19 December WOD

Mobility (on your own) Warm up: 5 shin to above the knee snatch grip pulls w/bar 5 above the knee to hips snatch grip pulls w/bar 5 full snatch pulls w/bar 5 full power snatch w/bar WOD: 5 min AMRAP 20 Cals on row 40 squats 30 release pushups 20 situps 10 pullups 1 min […]

18 December WOD

Mobility (on your own) Warmup/strength: 2×4/8 @60% of 1rm of FS WOD: 40 kb swings (2/1.5) 30 box jumps (24/20) 20 DL (225/155) 10 muscle ups 20 DL (225/155) 30 box jumps (24/20) 40 kb swings (2/1.5)

17 December WOD

Mobility (on your own) Warm-up(optional): 300 m row 7 squat to box jump (20″) 12 alt. leg split jerk w/bar,PVC etc Strength: 5×1 split jerk (AHAP) WOD: 12 min AMRAP 1 split jerk @70% of split jerk 1 strict pullup 1 split jerk @70% of split jerk 3 strict pullups 1 split jerk @70% of […]

16 December WOD

Mobility: (on your own) Warm up: (optional) 12 3-count lunge steps 7 C reverse C swings 12 squats to med ball with 3-count bottom hold Strength: 4×3 touch and go power clean WOD: 10 9 8 7 6 5 4 3 2 1 Back squats (185/135) 1 2 3 4 5 6 7 8 9 […]

13 December WOD

Mobility (like Klokov) Strength: 3×3/6@90% of 1rm FS WOD: 10 min AMRAP 12 snatch (95/65) 10 release pushups Then 2 min rest 10 minute ladder 1 pullup and 1 HSPU first minute 2 pullup and 2 HSPU second minute 3 pullup and 3 HSPU third Etc.