Sunday, August 2, 2015

Monday 8-3-15

This sure has been a rough summer losing some great athletes and even better people. If you aren't aware Shope is off to new adventures in Australia. She flies out Tuesday. Shope, You will be greatly missed. You've raised the bar here and have made the rest of us better athletes. Thank you for all your help at the gym over the last few months. You have been a tremendous help and I will miss you greatly in many ways. Wishing you the best of luck on this new chapter in your life. 
WOD-
Snatch Speed Ladder

Thursday, July 30, 2015

Friday 7-32-15

5X
25 KBS 70/53
25 ABMAT
25 BANDED GOODMORNINGS
25 K2E
200m RUN

Wednesday, July 29, 2015

Tuesday, July 28, 2015

Wednesday 7-29-15

We will be breaking down the Snatch
Reviewing:
Set up/Start position
1st Pull
Transition
2nd Pull
The Catch/Recovery 
followed by:
12 EMOM
5 snatch grip deadlifts @ ~60%1RM
3 hang power snatch
1 full squat snatch

Monday, July 27, 2015

Tuesday 7-28-15

Run 1600
160 Double Unders
Run 400
40 sit ups
Run 1200
120 du's
Run 800
80 sit ups
Run 1000
100 du's

Sunday, July 26, 2015

Monday 7-27-15

OTM x 21
7 thrusters 75/55
7 pull ups
7 burpees
*when u fail drop reps to 6's...

Thursday, July 23, 2015

Friday 7-24-15

50 deadlift
50 kbs 
50 push ups
50 cln&jrk
50 pull ups
50 taters
50 wall climbs
50 k2e
50 du's