Thursday, April 23, 2015

WOD 4-24-15

50 weighted sit-ups
---------------------------
2 rds-
30 thrusters (95/65)
10 DB snatch (each arm)

3 x 2k row... the aftermath


Wednesday, April 22, 2015

WOD 4-23-15

EMOM x 20- 1 CL + J
-------------------------------
4 x 10 bent over BB row




Tuesday, April 21, 2015

WOD 4-22-15

20 min AMRAP-
3 Sq clean (185/125)
6 lateral over bar burpees
9 box jumps (24/20)
12 pull-ups

Gettin' her 5K DONE!  How's your red card coming along?

Monday, April 20, 2015

Sunday, April 19, 2015

WOD 4-20-15

Strict Press 4 x 4
-----------------------
21-15-9
HPCL (135/95)
WB (20/14)
*Rest 5 min
21-15-9
S2OH (135/95)
KBS (53/35)

We had a great Movement Clinic on Saturday.   Hoping that
everyone learned something new and can apply it this week!



Friday, April 17, 2015

Wednesday, April 15, 2015

WOD 4-16-15

1 PCL every :30 x 20 reps
------------------------------------
Tabata-
sit-ups
push-ups
KBS

Don't forget about our Movement Clinic
this Saturday from 10-11am.  Come and
learn some great tips on how to improve your
squat and shoulder movements too!