Friday, March 29, 2013

400m run 40 Front Squats 55/75 20 burpees over bar 30 Front Squats 15 burpees over bar 20 Front Squats 10 burpees over bar 10 Front Squats 5 burpees over bar 200m run Marlene getting set for 13.4

Thursday, March 28, 2013

Clean & Split Jerks 3-3-3-3-3-3 6 Rds 5 Split Jerks 65/95, 95/135 20 KBS 5 T2B 25 Lateral jumps over bar Finisher: 3 Rds 20 GHD 50m wtd sled pull 35/70 Endurance option: 50-40-30-20-10 KBS Mtn climbers Jumping squats

Tuesday, March 26, 2013

Back Squat 5@70% 3@80% 2@85% 1@90% 5 RFT 10 Deadlifts 155/225 15 Box Jumps 20/24 20 Ab mat situps 25 dubs/75 singles Endurance Option: 40-30-20-10 Dubs HR pushups Ab mat situps 200m wtd sled

Thursday, March 14, 2013

4x3 1 1/4 Front Squats 200m run 12 Back Squats 95/135 20 walking lunges 400m run 9 Back Squats 40 walking lunges 800m run 6 Back Squats 60 walking lunges Finisher: 4 x 100m sprints Rest 1:1

Tuesday, March 12, 2013

7x1 Hang Clean + Split Jerk 15 min Ascending AMRAP 3 Hang Clean to thruster (75/115) 3 Burpee Box Jumps 3 Dubs/9 6 Hang Clean to thruster (75/115) 6 Burpee Box Jumps 6 dubs/18 9 Hang Clean to thruster (75/115) 9 Burpee Box Jumps 9 dubs/27 12.........

13.1

We'll be doing the Open WOD Saturday morning after the 9:00 class. If you are not available at that time text me 985-788-0986, we'll work something out for you. Also, I'll be at the box this morning (Fri) from 8:30-10:30 if anyone needs to come get it done today.

Friday, March 8th, 2013

Warm up:  PVC 5 shoulder shrugs5 elbows high and outside5 muscle snatches5 overhead squats5 Sotts presses5 forward duck walks5 backward duck walks WOD5 ROUNDS FOR TIME5 Snatches 45/7510 Pistols, alternating legs20 SDHP (35/55)

Monday, March 4, 2013

Front Squat Drills Back Squat Drills 10 Min AMRAP 10 Front Squats @75% 10 C2B pullups 10 Burpees Rest 3 min Repeat Upright Torso at the bottom of the squat

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