Browsing Archive

February, 2011

Monday 2/28/2011

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Warm Up

Row 500m NFT
2 rounds:
Shoulder Triplet
10 Tuck Jumps
10 Push-ups
10 Squats

Skill Work

HPS drills and progression below
and/or
Hang Power Snatch 3-3-3-3-3 reps

WOD

21-15-9
Push Ups
Knees to Elbows
Squats

Cool Down

Samson Stretch
Prone Scorpion
Cat to Camel

Playing With Galleries

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Saturday Fun!

Saturday 2/26/2011

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Warm-Up

Group led by Coaches

WOD

8:45 class
Wittman
7 Rounds:
15 KBS 35/53lbs
15 Power Cleans 65/95
15 Box Jumps 20″/24″

10:00 Class
15 minute AMRAP
5 Wall Ball
7 Ring Rows
10 Overhead Lunges 10/25

Cool Down

Group led by Coaches

Friday 2/25/2011

Click here to see more pictures from today’s WOD!

Warm-Up:

3 rounds:
Samson Stretch
10 Supermans
10 Squats
10 Pushups
10 Steps “Pigs on Ice”

WOD:

15 minute AMRAP:

10 Back Squats (50% 1RM)
1 Garage Suicide Sprin

Cool Down:

Cobra -> Downward Dog
Butterfly Groin Stretch
Rope Hamstring