6.10.16

snooze

Warm up:

coach picks

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Strength:

1 RM Snatch Balance

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WOD:

12 min AMRAP

8 hang power snatch 95/65

6 box jump overs 24/20

4 pistols

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Cool down: 200 m walk

4.26.16 1 RM Power Jerk

friends who lift

Warm up:

coach picks

_________

Strength: 1 RM

Power Jerk

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WOD:

12 min AMRAP:

10 hang power cleans 

8 jerks

6 front rack lunges

115/75

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Cool down: 200 m walk

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Extra Credit: 50 air squats for time

4.4.16 1 Rep Max benchpress and 11.1

friends dont let friends lift light weights

Warm up:

coach picks

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Strength:

1 Rep Max Bench Press

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WOD:

“11.1”

10 min AMRAP

30 DU’s

15 Power Snatches 75/55

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Cool down:

200 m walk

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Cash out:

25 V ups

3.14.16

hey girl

Warm up:

coach picks

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Mobility:

Couch stretch

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WOD:

10 min AMRAP …. of CINDY… 

5 pull ups

10 push ups

15 air squats

AT 10 min mark

400 m run

then 3 rounds of Cindy FOR TIME!

 

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Cool down:

200 m walk

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Extra Credit:

5 bridge ups

10.27.15

Warm up:

coaches choice

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Strength:

Deadlift

70% x 3, 80% x 3, 90% x 3

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WOD:

10 min AMRAP

10 KB snatch 53/35

15 cal row

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Cool down: 

200 m walk