For time:
Row 300 meters
135/95 pound Push press, 20 reps
Row 300 meters
135/95 pound Push press, 15 reps
Row 300 meters
135/95 pound Push press, 10 reps
Row 300 meters
135/95 pound Push press, 5 reps
Archive for January, 2012
Friday: January 20, 2012
“To have long term success as a coach or in any position of leadership, you have to be obsessed in some way.” — Pat Riley
Even our Pups use the hook grip!
WOD
For time:
Row 300 meters
135/95 pound Push press, 20 reps
Row 300 meters
135/95 pound Push press, 15 reps
Row 300 meters
135/95 pound Push press, 10 reps
Row 300 meters
135/95 pound Push press, 5 reps
Row 300 meters
135/95 pound Push press, 20 reps
Row 300 meters
135/95 pound Push press, 15 reps
Row 300 meters
135/95 pound Push press, 10 reps
Row 300 meters
135/95 pound Push press, 5 reps
Coach’s Notes: Post time & weight used to comments.
Thursday: January 19, 2012
“No bird soars too high, if he soars on his own wings.” – William Blake
Jhon.
WOD
A. Power Snatch 1-1-1-1-1
B. Squat Snatch 1-1-1-1-1
Then:
“Isabel“
For time:
Snatch 135 pounds, 30 reps
Coach’s Notes: 20 minute time cap on finding your 1RMs. Post time & weight used for “Isabel”.
Pups: 1.19.12
Luke demonstrates proper Deadlift form!
Buy In
2 x Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M
2 x Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M
January Skill Review
Deadlift + Overhead Squat
Deadlift + Overhead Squat
WOD
5 Rounds
10 OHS (PVC, 15#, 20#)
10 Box Jumps (24”, 20”, 18”, or 12”)
5 Rounds
10 OHS (PVC, 15#, 20#)
10 Box Jumps (24”, 20”, 18”, or 12”)
Homework/Snack Time
Cash Out
Max plank hold
Max L sit
Max plank hold
Max plank hold
Max L sit
Max plank hold
WOD: 1.19.12
A. Power Snatch 1-1-1-1-1
B. Squat Snatch 1-1-1-1-1
Then:
“Isabel“
For time:
Snatch 135 pounds, 30 reps
Then:
“Isabel“
For time:
Snatch 135 pounds, 30 reps