Due to lack of attendance the Tuesday/Thursday 7 AM WOD will be taken off the schedule beginning August 1.
Archive for July, 2011
WOD: 7.23.11
“Fran”
21- 15-9
Thrusters (95/65)
Pullups
We will run heats with a 10 minute time cap each.
Then:
In Teams of two:
Row 500 m (each)
50 kettlebell swings (total/50, 35)
40 one arm KB squat cleans (total/50, 35)
100 double unders (total)
Saturday: July 23, 2011
“Do not be desirous of having things done quickly. Do not look at small advantages. Desire to have things done quickly prevents their being done thoroughly. Looking at small advantages prevents great affairs from being accomplished” – Confucius
Mini Coach KJ
“It’s a Way of Life” by Reebok – video [wmv] [mov] [HD mov – Download Only]
WOD
“Fran”
21- 15-9
Thrusters (95/65)
Pullups
We will run heats with a 10 minute time cap each.
Then:
In Teams of two:
Row 500 m (each)
50 kettlebell swings (total/50, 35)
40 one arm KB squat cleans (total/50, 35)
100 double unders (total)
Coach’s Notes: Complete WOD #1, rest 10 minutes, then charge through WOD #2 as quickly as possible. *If you completed Fran yesterday at 6am we will have a substitute WOD for you to do, we promise 😉
WOD: 7/22/11
1 RM Overhead Squat
“FRAN”
21-15-9
Thrusters (95/65)
Pull-ups
Friday: July 22, 2011
“Tradition is a guide and not a jailer.” — W. Somerset Maugham
Brandon learns some Zumba moves from Betsy Palmer during Pups camp.
WOD
1 RM Overhead Squat
“FRAN”
21-15-9
Thrusters (95/65)
Pull-ups
Coach’s Notes: Post 1RM OHS and time completed to comments. Can’t make it for Fran today? That’s alright, you’ll have 5 minutes to make it up during Saturday’s WOD!