Friday, February 27, 2015

Saturday 2-28-15

OPEN GYM OPTIONS:
1)3X
Run 800
30 KBS
15 pull ups
 
2) make up a missed WOD 

3) update PR board

4) 15.1 POW WOW
Talk efficiency/strategy
Dry run/mock go of 15.1

*monday we will do 15.1 in class*

Thursday, February 26, 2015

Wednesday, February 25, 2015

Thursday 2-26-15

20:00 AMRAP
5 POWER CLEAN 165/115
10 strict pull ups
15 WALL BALL 20/14

Tuesday, February 24, 2015

Wednesday 2-25-15

WOD-1
10-9-8-7......
FRONT SQUAT 3/4BW
RUN 200

WOD- 2
8 AMRAP
10 Burpees 
25 DU's

Monday, February 23, 2015

2-24-15

21-18-15-12-9-6-3
DEADLIFT 255/185
K2E

Cash out:
Run 400
Run 200
Run 400
Run 200

Sunday, February 22, 2015

Monday 2-23-15

WOD 1- 500m Row For Time

WOD 2- 5 Rounds (12:00 cap)
5 Power Snatch 95/65 *scale 70% 5RM*
10 OHS
15 Pull ups

RX-Power Output
Men = 44
Women = 31
*i will post PO's Tuesday*



Thursday, February 19, 2015

Friday 2-20-15

HAPPY BIRTHDAY JULIE!
Run 800
2x
50 lunges
40 pull ups
30 wall ball
20 KB swings
10 ring dips
Run 800

Double Unders
Abmat