Mon. Jan. 18, 2010

Published in January 18th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Rest Day

WOD:

5 Rounds for time of:
7 Deadlifts 275/185lb
30 Squats
7 HSPU

Sun. Jan. 17, 2010

Published in January 17th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Practice inverted hang

WOD:

Push Press
1-1-1-1-1-1-1

Sat. Jan. 16, 2010

Published in January 16th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Snatch Balance 3×3

WOD:

Double-unders for 2 minutes
Sit-ups for 2 minutes
Double-unders for 90 seconds
Sit-ups for 90 seconds
Double-unders for 60 seconds
Sit-ups for 60 seconds
Double-unders for 30 seconds
Sit-ups for 30 seconds

Fri. Jan. 15, 2010

Published in January 15th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Shoulder Press - Test for max

WOD: “Ryan”

5 Rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.

Thur. Jan. 14, 2010

Published in January 14th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Rest Day

WOD:

3 Rounds for time of:
9 Overhead Squats @ 65%BW
15 Box Jumps 24/20″

Wed. Jan. 13, 2010

Published in January 13th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Snatch Balance

WOD:

Front Squats
1-1-1-1-1-1-1

Tues. Jan. 12, 2010

Published in January 12th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Deadlift 75% 3×3

WOD: “Death by Pull-ups”

Mon. Jan. 11, 2010

Published in January 11th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Clean and Jerk Technique

WOD: “Linda”

10,9,8,7…3,2,1 rep rounds of
Deadlift 1 1/2xBW
Bench Press BW
Clean 3/4BW

Sun. Jan. 10, 2010

Published in January 10th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Rest Day

WOD:

Row 500m then
5 Rounds of
10 Burpees
10 Wall Ball

Sat. Jan. 9, 2010

Published in January 9th, 2010
Posted by ssimpson in News and Updates
No Comments

Strength:

Bench Press 85% 5×2

WOD:

4 Rounds, each for time of:
800m Run
Rest as needed between rounds
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