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.
Friday, August 16, 2013
Strength: Squat Clean 2 reps every :30 for 8 mins at 70% of max
WOD: "Nasty Girls"
3 Rounds for time
50 Air Squats
7 Muscle Ups
10 Hang Cleans (135/95)
REC: 30 KB Windmills
Saturday, August 3rd, 2013
Good Luck to all our athletes competing in the Wyoming Open this weekend! We know you'll represent the 307 well.
If you're down at the Wyo Open, be sure to post any updates right here in the comments. We'll do the same as we find out any results.
WOD: For time
15 Squat Clean (155/105)
30 T2B
30 Box Jump (24/20)
15 Muscle Ups (sub with 3 ring dips and 3 pull ups per muscle up)
30 Dumbbell Push press (45/35)
30 Double Unders
15 Thrusters (135/95)
30 Pull Ups
30 Burpees
1 lap walking lunge with #45 plate overhead
Friday, May 10th, 2013
Strength: Squat Clean 2 reps on every :30 for 8 minutes
WOD: 20 Min AMRAP
10 Push Jerks (165/105)
10 Front Squats
50 Double Unders (sub with 4x single unders)
REC: Foam Roller