08.03.12

5.5

Testing a Benchmark WOD today. Check back over the last few weeks on our Friday endurance / overhead squat maintenance. Today we're gonna combine muscular endurance through a lot of overhead squatting at lower weight as well as 1.5 miles of running. Do your best to go unbroken on OHS. Control tour technique on running and focus on controlling your breathing.

Nancy

5 rounds

- 400m Run
- 15 OHS (95 / 65)

08.02.12

5.4

 

* I apologize for not being consistent this week on posting. 

 

Dynamic Pulling / Oly

 

3 x 3 - Clean Pull (95, 100, 105% 1RM Clean)

 

6 x 1 - Strict Press (looking for 1RM, let's see some PR's)

 

WOD - we will stagger groups of five beginning every three minutes in this chipper WOD. This is short for reps and movements for a chipper... try to go unbroken on your sets... who can put up fastest time???

 

-500m Row

-400m Run

-25 KB Swings (53/35)

-60m Overhead Walking Lunge (2x down / back on turf) 45/25

-25 Pullups

-25 Box Jumps (24/20)