Wednesday Febuary 23, 2011

Congrats Tom on your first Muscle-up tonight!!!!! warm up: 100 double unders/ 200 single unders, 20 squats, 15 push ups, 10 dislocates, 5 HSPU (10 MINUTE TIME LIMIT) Skill: hand stand holds (partner or wall) 10 minutes WOD: 3 Rounds of: 5 Squat Clean Thrusters (135,...

Tuesday Febuary 22, 2011

Congrats to Seth And Matt L. on joining the muscle up club tonight!!!!! Warm up: Burgener x3, 10 push ups, 10 OHS, 10 pull ups, 10 dips, 10 dislocates (10minute time limit) Skill: Snatch Balance (10 minutes) WOD: “Annie” 50-40-30-20-10 double unders...

Monday Febuary 21, 2011

Warm Up: Samson Stretch 10, pull-ups 10, sit-ups 10, OHS 10, Back ext.10, arm circles shoulders/ elbows, hip rotation, knees, ankles Skill: Muscle up transitions WOD: “Nate” Wendler: Back Squat Deload wave – 60% x 5, 65% x 5, 70% x...

Friday Febuary 18, 2011

Deadlift 5,3,1+ 75, 85, 95% For time: 21 Deadlifts (Men 185 lbs, Women 135 lbs) 400 Meter run 21 Wall ball shots 18 Deadlifts (Men 185 lbs, Women 135 lbs) 400 Meter run 18 Wall ball shots 15 Deadlifts (Men 185 lbs, Women 135 lbs) 400 Meter run 15 Wall ball shots 12...