Friday, May 22, 2015

Round Up

Strength/Skill:Clean And Jerk


WOD:4 Rounds
40 Double Unders (L2-20DU, L1-10DU/40 Singles)
20 Wallballs (RX-20/14, L2-16/10, L1-10/6)
10 HSPU (L2-Pike, L1-DBSP)



Jon doing work

Thursday, May 21, 2015

10-7

Strength/Skill:Ring Dips

WOD:Amrap 10
7 Thrusters (RX (RX-115/75, L2-75/45, L1-45/25)
7 Pull Ups
7 Burpees To Plate

Katie's snatch is going up

Wednesday, May 20, 2015

Risk Everything

Strength/Skill:Snatch


WOD:AMRAP 7 minutes
6 Hang Power Snatch (RX-115/75, L2-75/45, L1-45/25)
9 Push Jerk (RX-115/75, L2-75/45, L1-45/25)
12 Box Jumps (RX-24/20, L2-20/16, L1-16/12)

Katie

Tuesday, May 19, 2015

Test Yourself

Strength/Skill:Pull Ups

WOD:2 Rounds
10 Ring Muscle Ups (L2-5MU/10MUT, L1-10PU+RD)
25 Box Jump Overs (RX-24/20, L2-20/16, L1-16/12)
Run 800M (L2-600M, L1-400M)

Julie do what she does best.

Monday, May 18, 2015

Come And Lift It

Strength/Skill:Clean & Jerk


WOD:3 Rounds 
Run 400M (L2/L1-250M)
20 Ring Dips (L2-Assisted, L1-Box Dips)
10 GTO (RX-135/95, L2-95/65, L1-65/35)




Sunday, May 17, 2015

Saturday, May 16, 2015