WEEK OF 2/6

Sun, 5 Feb 2012 22:58:45 -0500

Susan thought she could “laugh away the pain”

WOD 1
Press
2RM

10 min AMRAP
10 KB swings
10 Box jumps
10 Push ups

WOD 2
Front Squats
2RM

10min AMRAP
10 KB snatches - each arm
15 Goblet squats
20 Rows

WOD 3
Press
3 reps EMOM x 8

"Grace"
For time:
30 clean and jerk (135/95)

week of 1/30

Mon, 30 Jan 2012 20:55:04 -0500

Brian is carrying a little extra weight...

WOD 1
For time:
30 Power cleans (95/65)
40 Lunges (each)
50 Push ups
60 Rows
70 Sit ups
80 Squats
90 Double unders
1000m run

WOD 2

Snatches
20 minutes

5-4-3-2-1
Deadlift (135/95)
Burpees

WOD 3

10-9-8-7-6-5-4-3-2-1
Power snatch (75/55)
Front squat
Press (POC)
Hang clean

**If you set the bar down any time before you finish the hang cleans, you have to run the stairs 2x before continuing.

WEEK OF 1/23

Fri, 20 Jan 2012 23:32:28 -0500

Looks like the 6am group was put down for a nap....

WOD 1
Deadlift
2RM

3x
1 min KB swings
1 min rest

WOD 2
Bent over rows
2 reps EMOM x 8

10 min AMRAP
3 Thrusters
15 Double unders

WOD 3
Deadlifts
3 reps EMOM x 8

5 RFT
5 Overhead squats
10 Burpees