Tuesday April 9, 2013
WOD: “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips Strength: 12 Minutes to find 1 RM Back Squat
Girls WOD’s
Thursday November 29, 2012
WOD: “Dianne” 21-15-9 Deadlift (225/155) Hand Stand Push ups Skill: 5 Rounds, 30 second rest between each: 10 GHD Sit ups 10 Floor Wipers (135/95) 10 Good Mornings (115/85) 20 Second L-Sit Hold
Wednesday November 14, 2012
WOD: “Christine” 3 Rounds For Time Row 500m 12 BW Deadlifts 21 Box Jumps (24/20) Compare to 10/15 OLY: 10 Minutes to Find 1 RM Clean and Jerk
Friday October 26, 2012
WOD: “Helen” (compare to 7/10) 3 Rounds For Time: Run 400m 21 Kettlebell swings (1.5/1) 12 Pull-ups Strength: Speed Deadlift 7×2 @ 70%
Wednesday July 18, 2012
Strength: Press 5-3-1+ (85%,90%,95%) WOD: “Dianne” 21-15-9 Deadlift (225/155#) HSPU
Thursday July 12, 2012
WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups Skill: Power Snatch + OH Squat 5×3+3 Perform 3 PWR Snatches then 3 OH Squats. Work technique, keep it light
Wednesday July 11, 2012
WOD: “Grace” For Time: 30 Clean and Jerks (135/95#) Skill: HSPU 5×10 Challenge yourself
Wednesday June 6, 2012
WOD: “Mary” 20 Minute AMRAP 5 Hand Stand Push-ups 10 Single Leg Squats (alt. pistols) 15 Pull-ups Strength: 3 Position Clean: 5 sets of 1 clean from high hang, 1 from the hang and one from the floor
