Friday January 27, 2012
Skill
Jerk
Lift
Jerk 1-1-1-1-1-1-1
WOD
21-15-9
Thrusters (95/65)
Box jumps (24″/20″)
SDLHP (95/65)
admin
Jan 26
|16:55
Thursday January 26, 2012
Skill
One-leg hopping
Lift
Front squat 3-3-3-3-3
WOD
4 rounds
30 KBS (24/16)
30 pushups
* Do a 5 burpee penalty every time you put down the kettlebell before your 30 reps are finished.
admin
Jan 25
|07:01
Wednesday January 25, 2012
Skill
Maximum broad jump
Lift
Bent rows 5-5-5-5-5
WOD
4 rounds
500 m row
60 seconds rest
Danielle setting the time to beat at 8:11.8! Good work!
admin
Jan 24
|08:59
Tuesday January 24, 2012
Skill
Kipping pullups
Lift
Deadlift 5-5-5-5-5
WOD
6 rounds
15 wall balls (20/14)
10 pullups
5 pike jumps
admin
Jan 23
|12:11
Monday January 23, 2012
Skill
Double unders
Lift
Weighted Pullups 1-1-1-1-1-1-1
Burpee Nancy
5 rounds
15 burpees
15 overhead squats (95/65)
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