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Archive for January, 2012

Wednesday: January 11, 2012

“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.” – George Matthew Adams

Coach Jeff demos "chest to deck"

(While Kevin performs the Macarena in the background)

Meanwhile Coach Richie attempts to infiltrate Pups' snack time!

WOD
“Helen”
3 Rounds for time
400m run
21 Kettelbell Swings
12 Pullups
EWOD
Row 5k TT
Coach’s Notes: Post time(s) completed to comments.

7 Comments| |

Tuesday: January 10, 2012

“When you lose, you’re more motivated. When you win, you fail to see your mistakes and probably no one can tell you anything.” — Venus Williams

Carol.

WOD

“Grace”
For time:
30 Clean & Jerks 135/95
Coach’s Notes: Perform all reps using the squat clean. Post time completed to comments. Compare to 10.5.11.

1 Comment| |

Pups: 1.10.12

Kollin.

Pups

Buy In
Agility hurdles => 20 M run => 2 Round the worlds (ea. leg) => Tire in/out => ball run

Skill
Deadlift Review
Setting up your own bars & clips. Adding weights, doing the math.
Each Pup sets up a 35lb barbell
Then 5 reps x 5 sets. Rest 2 minutes between sets.

WOD
“Station Rotation”
45 seconds at each exercise for max reps: 15 second rest to record scores
Box Jumps or Step Ups (20”)
Situps
Toes to Bar
Air Squats
2 x through

Cash Out
Pups Choice!

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