July 6th, 2013

Workout  of the Day

 

‘Cindy’

20 min. AMRAP

5 Pull-ups

10 Push-ups

15 Squats

  

Score: 16 + 1 squat

July 5th, 2013

Workout of the Day

1.  ARMAP 6

5 Squat Clean Thrusters, 155/105

10 Buprees

2.  Skills

10 Rounds of:

Max C2B in 10 seconds, 20 seconds rest

Max Double Unders in 20 seconds, 10 seconds rest

1. 3 + 1 Squat Clean Thruster

2. C2Bs: 5-4-3-4-4-4-4-3-4-4

   DUs: 32-24-20-20-18-24-23-23-23-27

July 4th, 2013

Workout of the Day

1. EMOM x 10

- 1 Hang Power Clean

2. 21-15-9

155 lb. Hang Power Clean

155 lb. Push Jerk

1. 155, 165, 175, 185, 195, 205, 215 (F), 205, 185, 185 lbs.

2. 15:43

July 2nd, 2013

Workout of the Day

1.  AMRAP 20:

5 HSPU

7 C2B Pull ups

10 1-arm DB Snatch, 45/30 - alternating

2.  Skills:

OTM x 12:

Odd:  5-10 unbroken Ring Dips

Even:  3-5 Overhead Pause Squats, 95/65 - 5 second pause at the rock bottom position.

1. 7 + 5 HSPUs

2. Ring Dips: 8, 6, 5,5,5,5

    OHS: 5, 4, 3, 3, 3, 3

July 1st, 2013

Workout of the Day

1.  3 Pos. Snatch

(1) Pockets

(2) Knees

(3) Mid Shin, but off the ground

pause for a full 2 seconds at each position.  work up to a heavy set.

2.  Back Squat

4 x 6 across

3.  5RFT:

250m Row

10 Cleans, 135/95

1. 125 lbs.

2. 255 lbs. across

3. 8:51 power cleans

Metcon was brutal towards the end.  Good one!