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Posted: December 7, 2013

Saturday December 7

"Grace Under Fire"

Skill: Sand Bag technique

WOD:

5 C-N-J (Sand Bag)

10 Wall Balls #20/14

15 Evil Wheel

20 Box Jumps #24/20

 

 

 

Posted: December 6, 2013

Friday 12.06.13

Turbulence

Warm-up:  Mobility and Dynamic Stretching

Skill: Handstand Push-Ups

Metcon:  50 Double Under Buy-In

5 Roundsof...

10 Handstand Push-ups

10 Goblet Squats 53 Pounds for Men 35 Pounds for Women

              50 Double Under Cash-Out

Mobility and Cool-down

 

Posted: December 4, 2013

Thursday, 12.05.13

Lifter Plus

Power Clean 5x3 @ 70%

Back Squat 5x3 @ 70%

Weighted Pull Ups 3x10

Push Up Sprints x10

Posted: December 4, 2013

Wednesday 12.04.13

Gymnasty

Warm-up:  Agility and Gymanstics Elements

Skill: Muscle Up Transitions

Metcon: 3 Rounds For Time

15 Pullups

30 Parallette Passthroughs

15 Ring Dips

Mobility and Cool-down

Posted: December 2, 2013

Tuesday December 3

Hard Sole

Push Jerk:

Snatch Pull:

Lunges:

Rdl:

Posted: November 28, 2013

Friday November 29

"ISABEL"

30 Reps For Time of:

Snatch # 135/95

Posted: November 21, 2013

Thursday November 21st

BUBBLE BUTT

Warm-Up: Agility and Speed work on turf

Strength:

  • Back Squat 5x3 @ 65 % coupled with PVC hops 2-1-2-1-2
  • Weighted Hypers and GHD situps 3x10 each
  • Floor Press and Bent Over Row 3 x 10 each

Mobility and Cool-down