Saturday, 7 February 2015

February 07, 2015

Strength:
Turkish Get Up
3-3-3

WOD:
3 Rounds
1 Minute Each for max reps
Hang Power Clean (115/75)
Box Jump
Row for Calories
Push Ups
1 Minute Rest

Thursday, 5 February 2015

February 06, 2015

Strength:
Split Jerk
2-2-2-2

WOD:
Regional Games 12.4
50 Back Squats (135/95)
40 Pull Ups/20 Pull Ups
30 Shoulder to overhead (135/95)
50 Front Squats (95/65)
40 Pull Ups/20 Pull Ups
30 Shoulder to Overhead (95/65)
50 Overhead Squats (65/45)
40/20 Pull Ups
30 Shoulder to Overhead (65/45)

*Please scale Pull Ups if needed*

25 Minute Time Cap

Cancer Cells are Sugar Junkies

Wednesday, 4 February 2015

February 05, 2015

Strength:
1 Snatch Pull + 1 Power Snatch
6 Sets

Strict Muscle Up
6 Sets

WOD:
Prowlers
6 Sets

Tuesday, 3 February 2015

February 04, 2015


Strength:
Push Jerk
5-5-5-5

WOD:
Tabata
8 rounds
20 Seconds Work/10 Seconds Rest
Deadlift (@50%)
Push Up
Toes to Bar
Kettlebell Swing

Cash Out:
3 Rounds 
30 Second Hollow Holds

Monday, 2 February 2015

February 03, 015

Strength:
On The Minute X 16
Odd: 5 Front Squats (from the floor)
Even: 5-10 Ring Dips

WOD:
21-15-9
Power Clean (135/95)
42-30-18
Wall Balls

February 02, 2015

Bes working on his blowfish face while getting a PR in his deadlift
Strength:
Snatch Balance
3-3-3-3

WOD:
10 Minutes to Complete
5 Rounds
10 Thrusters (95/65)
10 Burpees
Remainder of time:
AMRAP of Pull Ups

Cash Out:
3 Rounds
10 Strict Handstand Push Ups
10 Good Mornings (increase from last Monday)

Note: Sorry about the late post, I was bust watching the Patriots win the Superbowl

Saturday, 31 January 2015

January 31, 2015

Strength:
Split Jerk
3-3-3-3

WOD:
Partner WOD
10 Minute AMRAP
7 Power Cleans (135/95)
7 Box Jumps
One partner completes a Round while the other rest
After AMRAP is finished go directly into
100 Wall Balls
One partner working at a time

Please Note: Open gym will be ending at 12:00 today.