Friday, January 30, 2015

20150130

WOD: 10 min AMRAP
10 1-handed DB Snatch40/30 (ea arm)
5 1-handed DB OHS 40/30 (ea arm)
30 DU

Mobility!!!

Thursday, January 29, 2015

20150129

Oly Practice:

10 EMOM 3 pos snatch

6x2 Hvy pause snatch pull

Adductor/Abductor work

20150128

Barbara
20 Pull-Ups
30 Pushups
40 Sit-ups
50 Air Squats

Thursday, January 22, 2015

20150122

Skill: Clean 20-30 mins                     

WOD: 5 rds                   
6 Hang Power Clean (moderately heavy)                         
1:00 Plank                                           
2:00 Rest

Mobility!!!

Monday, January 19, 2015

20150119

WOD: 3 Rds                               

10 Squat Cleans 135/95    
10 KB Snatch 53/35         
50 DU

Mobility!!!

Friday, January 16, 2015

20150116

WOD: 12 min AMRAP                  

3 HSPU                           
6 Ring Rows                    
12 Burpees                     
24 Sit-ups

Thursday, January 15, 2015

20150115

Skil Work: Snatch            

WOD: 5x5 Front Squat     

Acc: 2x AMRAP Hip Raises

Mobility!!!

Wednesday, January 14, 2015

20150114

WU: Roxanne

WOD: 20 min AMRAP                  
10 C&J 95/65#                 
10 lunges ea leg               
50 DU

Mobility!!!

Tuesday, January 13, 2015

20150113

WU

WOD: 3 rds
10 Pull ups
15 T2B
20 HRPU

Acc: 2xAMRAP GHD Situps

Mobility