*If You Did The DL Make-Up WOD Yesterday: Short Row And Active Recovery Education: Squat-Clean Thrusters For Time: Advanced:100 (RX:95/65 A:115/85) Intermediate: 75 (S:75/55 RX:95/65 A:105/75) Beginner: 60 (S:50/35 RX:60/45) Core: 50 Static Leg… Read more »
carrie
Oct 23, 2011:
0930 Warrior Program “Murph” For Time: Run 1 Mile (800m x 2) 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile Advanced: Body Armor *For This Evolution You MAY NOT Break Up The Exercises… Read more »
Oct 22, 2011:
11-1pm: Olympic Lifting Seminar With Coach Rick Bucinell WOD: Row 1000m 25 Push-Ups Row 750m 35 Push-Ups Row 500m 45 Push-Ups
Oct 21, 2011:
Deadlifts: (Choice Of Sumo Or Standard) 1,1,1,1,1,1,1,1,1,1. *Between Each Lift Complete 10 Partnered Weighted Sit-Ups With A Dumbell On The Chest. Competitors: Complete 20 Addition DL’s At 75% Of Today’s Max Lift.
Oct 20, 2011:
CHIPPER! Planned By Carrie And Tat… Row 1000m 50 Sandbag Lunges 50 V- Ups 50 Wall Balls (20/14/10) 50 Pull-Ups (Anyhow)
Oct 19, 2011:
For Time: 10,9,8,7,6,5,4,3,2,1 Of: O/H Squat (S1:45/30 S2:75/55 RX:95/65) *Complete 15 D/U’s Between Each Round Of O/H Squats Advanced: (S2 and RX Only) Snatch From The Ground. Complete All Rounds Of O/H Squats UNBROKEN. If You… Read more »
Oct 18, 2011:
For Time: 800m Run 15 Burpees 400m Run 30 Burpees 200m Run 45 Burpees
Oct 17, 2011:
Shoulder Press: 3,3,3,3,3,3 1,1,1,1. *3 Toes-To-Bar Between Each Set (NO Kip) Competition Athletes: 30 Shoot-Throughs
Oct 16, 2011:
0930 Warrior Program: 9-7-5-3 rounds For Time: 9 Rounds Of: 3 SDHP 3 Hang Power Snatch 3 O/H Squat -Then- 7 Rounds Of: 1 Rope climb 100m sprints -Then- 5 rounds Of: 200m row 15 Triangle push ups -Then-… Read more »
Oct 15, 2011:
12-2pm: HLCLV (If you didn’t get the email HLC’ers, just show up) WOD: “CINDY” AMRAP In 20 Mins Of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Teens: “15 Min CINDY”
