5/11/13

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Back Squat: 4×5
 
Partner WOD:
One partner completes Part A, while the other completes Part B. After the AMRAP is up, there is one minute to rest/transition before partners switch from A/B.
 
A: 5 min AMRAP:

  • Clean & JerksĀ 

B: 5 min AMRAP:

  • 10 Burpees
  • 10 TTB

The total score is the combined total reps from both partners.
 

5/10/13

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Jerks: 8×1
 
7 min AMRAP:

  • 7 Front Squats (115/75)
  • 7 Push Press (115/75)
  • 7 Pull Ups

 
Extra:
1k Row
 

5/9/13

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Rest/Make Up Day
 
Foundations class at 7PM, in addition to our normal class schedule.
 
What a great start to the training week it has been! Here are a few highlights:

  • Shannon C. finally getting a triple digit Squat Clean at 100#
  • Dave C. made it look easy with his 155# Squat Clean PR
  • Sarah R. with the 105# Squat Clean – triple digit club! heyoo!
  • Sean B. and Jen Z. both got their first double under during Monday’s WOD

 
 

5/8/13

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A1: Press: 3×5 (1 min)
A2: Weighted Chin Ups: 3×8 (1 min)
 
For Time:

  • 50 Wall Balls (20/14)
  • 1 Mile Run
  • 30 Burpees

 
Extra:
Turkish Get Ups: 3×3 (each arm)

5/7/13

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Squat clean: 5×1
 
“Elizabeth”
21-15-9
Power clean
Ring dips
 
Extra:
Band pull apart: 3×10
Rope climb: 3×1

5/6/13

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Back Squat 4×5
 
Complete 1 round every 2 minutes for 10 minutes:
10 KBS (35/55)
10 Box jumps (24/20)
AMRAP of double unders
(your score is the total number of DUs)
 
Extra:
Hip extensions: 3×10 (add weight if possible)
 
 
 

5/5/13

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Open Gym from 12:00PM-2:00PM today. There will be no foundations class today.

5/4/13

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A1. Bent over Rows: 3×8 (1 min)
A2. Bench: 3×5 (1 min)
 
“Nancy”
5 Rounds of:
400 M Run
15 OHS (95/65)
(20 min cap)
 
 
 
 
 

5/3/13

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Every minute on the minute for 10 minutes perform:
2 Hang squat cleans
1 Jerk
 
12 minute AMRAP of:
3-6-9-12-15-18…
Ground to overhead (135/95)
Burpee over the bar
 
 
 

5/2/13

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Rest/Make Up Day
 
Foundations class at 7PM, in addition to our regular class schedule.