Sunday, June 26, 2011

Tuesday, June 21, 2011

Sunday, June 19, 2011

Saturday, June 18, 2011

WOD 6/18/11

Coaches WOD
AMRAP 30min
3 Deadlift 315
10 Ring dip
15 Double Under
-no bounce on deads
- 30 Rounds + 1
- went a round per minute.
- each round right at 30sec

Thursday, June 16, 2011

WOD 6/17/11

5 Rounds for time
15 SDHP 95/65
15 Pullup
15 Burpee



Coaches WOD
AM
Press 
10-8-6-4-2-1-1
95,115,135,145,155,160,165


PM
5 Rounds
20 pullup
25 kb swing 70
30 wall ball
400m run

Wednesday, June 15, 2011

WOD 6/16/11

3 Rounds for time
30 Wall ball
30 Double Under



Coaches WOD
PM
10-1 Back Squat
135,155,175,205,225,245,265,285,305
-
20 Reps @ 80% of 3 rep max in sets of 2
75 box jumps
.....240 
-
3min amrap x5: 1min rest 
3 Thruster 95lb
6 SDHP 95lb
9 Air Squat

Tuesday, June 14, 2011

WOD 6/15/11

Amrap 12min
7 deadlift 225/155
14 box jump
21 Situp



Coaches WOD


AM
10-1 Clean and jerk 135
5-50 Double Under............8m45s


PM
3 mile run moderate pace

Monday, June 13, 2011

WOD 6/14/11

"Jackie"
1000m row
50 thruster 45lb
30 pullup



Coaches WOD
7 Rounds For time:
5 Hang power Snatch
3 Muscle Up
5 Hang Power Snatch
3 Muscle Up