Strength: Shoulder Press 3x10
WOD: "Jackie" (For the leaderboard)
Row 1K
50 Thrusters (#45)
30 Pull Ups
REC: 100 Partner med ball situps for time
Tuesday Oct 22nd, 2013
Strength: Shoulder Press 5x5
WOD: 10 Rounds For Time
1 Squat Clean (205/125)
1 Front Squat
30 Double Unders
REC: 3 Minute AMRAP of KB Swings (24/16).
10 Push Up penalty for setting down the KB. Score is total swings.
Tuesday, Oct 1, 2013
**It's not too late to sign up to be a judge or volunteer at the 307 Throwdown! Please post to comments or give us your email address if your interested. Judges meetings are being held Saturday, Oct 5th and Oct 12th at 9 am. You DO NOT need to attend both, just at least one. If you still want to judge but can't make those dates, let me know and I'll work with you. Lastly, you won't have to be judging or volunteering the entire two days, I'll be creating a schedule at the meeting this saturday.
Strength: Shoulder Press 3x5
WOD: 12 Minute AMRAP
10 DB Snatches right
10 DB Snatches left
10 Burpees
10 Wall Balls
REC: 2x2min AMRAPs per person. Partner Leg Throws. (One partner lays on their back holding the ankles of the other partner, raise straight legs up to standing partner and standing partner pushes straight legs down in random directions)
Tuesday, Sept 17th, 2013
Awesome work to everybody that showed up today! We continue to see lots of PR's on the lifts, which is really inspiring. Keep up the hard work!
Strength: Shoulder Press 5x5
WOD: "Hope"
Done in Fight-Gone-Bad format
3 rounds, 1 minute at each station to get max reps, 1 minute of rest at the end of the round.
Burpees
Snatch (75/55)
Box Jumps (24)
Thruster (75/55)
Chest-2-Bar Pull Ups
REC: Foam Roller