Strength: Weighted Push Up 3x10-12
WOD: 21-15-9
Ring Dips
HSPU
SDHP (115/75)
REC: Partner shared 1500 m row. Switch every 150 meters
Tuesday, June 18th, 2013
Get your registrations in for Jason's Friends. This will be your last reminder. We need to get shirts ordered. Thank You!
Strength: Hand Stand Push Ups 3x to failure
WOD: Run 400 Meters
30 Deadlifts (205/135)
Run 400 Meters
30 Power Cleans (175/105)
Run again
30 Push Jerks (145/85)
Run
30 Sumo Deadlift High Pull (115/65)
Run
REC: Superman/Hollow Rock work
Many of you had questions about what a hollow rock is, so here's a video. Watch please.
Friday, April 26th, 2013
Strength: Sumo Deadlift High Pull 5x5
WOD: "Get Some"
For Time
100 Bodyweight Back Squats
15 Box jumps every time you rack the weight
REC: Foam Roller
Wednesday, April 10th, 2013
Strength: Deficit Deadlifts 5x5
WOD: FIGHT GONE BAD!!!!
3 Rounds, One minute at each station followed by one minute of rest between rounds. Score is total accumulated reps.
Wall Ball (20/14) (10 ft target for everyone)
Sumo Deadlift High Pull (75/55)
Box Jumps (20" for everyone)
Push Press (75/55)
Row for Calories
Rest
REC: Foam Roller
*Classes will go in heats so that each athlete can have a counter. Coaches, please make sure the scores get recorded. There will be a score sheet on the stereo for names and scores. Thank you!