Friday Febuary 11, 2011

Row 1500 Deadlift 3×3 80-85-90% rest 10 minutes then: “KING KONG”!!!!! 3 Rounds for time of: 1 Deadlift @ 455 2 muscle ups 3 Squat Cleans @ 250 4 HSPU Scale as needed! see below… * you’ve been training hard all week for this!! Cleans,...

Thursday Febuary 10, 2011

  NO FRIDAY EVENING CLASSES THIS WEEK!! WOD: Warm up: 500 meter row Skill: ‘Goat’ Then for time: 21-15-9 of deadlifts (185, 115) pull ups **scale the deadlift weight if you plan to do the Wendler Deads on Friday or switch to strict press Friday and...

Wednesday Febuary 9, 2011

“What are you training for?” “Tomorrow.” “what’s tomorrow?” “EXACTLY.” WOD: Warm up: 50 double unders, 16 ring dips, 25 situps, 8 pullups Wendler Bench Press 70, 80, 90 % 3×3 then: “Blake” Four...

Tuesday Febuary 8, 2011

Warm-Up: tabata squats, 10 dislocates, 10 skin the cat, tabata pushups Wod: Max hold L-sit 3 attempts (over rings, under rings, under bar or paralettes progression. Also max hold support position as a scale) then: Hang Power Clean...