Today’s WOD: Clean and Jerk Work up to a heavy single then 4×2 @ 80% then L2: 21-15-9 Calorie Row Power Cleans (135/95) L1 15-12-9 Calorie Row Power Cleans (95/65)
WOD 01/08/13
Today’s WOD: L2: AMRAP 18: 15 Box Jumps (24/20) 12 Push Presses (115/75) 9 Toes to Bars L1: AMRAP 18: 10 Wall Balls (20/14) 8 Push Presses (95/65) 6 Hanging Leg Raises
WOD 01/07/13
Today’s WOD: L2: Two Rounds: 800m Run 30 Pull-Ups 30 Front Squats (115/75) L1: Two Rounds: 400m Run 15 Pull-Ups 15 Front Squats (95/65) Morning bread.
WOD 01/04/13
Today’s WOD: Clean and Jerk Work up to a heavy single then 4×2 @ 80% then Tire Flip skill work.
WOD 01/03/13
Today’s WOD: L2: 1 Mile Run 25 Goblet Squats (24/16) 25 Kettlebell Swings (24/16) 800m Run 20 Goblet Squats 20 Kettlebell Swings 400m Run 15 Goblet Squats 15 Kettlebell Swings L1: 800m Run 25 Goblet Squats (16/8) 25 Kettlebell Swings (16/8) 400m Run 20 Goblet Squats 20 Kettlebell Swings
WOD 01/02/13
Today’s WOD: L2: 21-15-9 Sandbag Get Ups (50/35) Double Unders L1: 15-12-9 Sandbag Get Ups (50/35) Double Unders Sit-Ups Welcome to 2013. Don’t forget the Helen Challenge is still going on. Be diligent about your diet and consistency at the gym to make your best improvements!
WOD 12/31/12
Today’s WOD: 1 RM Bench Press 1 RM Front Squat Classes at 10am and 11am only today. Be safe out there tonight. See you in the new year!
WOD 12/28/12
Today’s WOD: Snatch Work up to a heavy single then L2: EMOM 10: 2 Squat Snatches @ 65% of heavy single L1: EMOM 10: 1 Power Snatch @ 65% of heavy single
WOD 12/27/12
Today’s WOD: L2: AMRAP 15: 10 Box Jumps (24/20) 20 Air Squats 30 Double Unders 1 Rope Climb L1: AMRAP 15: 10 Box Step Ups (24/20) 20 Air Squats
WOD 12/26/12
Today’s WOD: Deadlift 5×2 @ 80-90% then 2km Row Last completed on 06/28/12.