Tuesday 10/1/13

Tuesday 10/1/13

Skill:

Bench Press:

Work up to 3 rep max then 4 x 3

WOD:

4RFT

20 HRPU 

RTG with weight on back

20 Slam balls 20/14 

RTG 50/20

20 Sit ups 

RTG with weight

Monday 09/30/13

Monday 09/30/13

Skill:

Back Squats:

1x5@50%  1x5@60% 

1x5@65% 1x5@70%

1x5@75%

RTG

Over head squats 5 x 5  

same % as back squats

WOD:

"GRACE"

30 Clean & jerk 

135/95

Saturday 09/28/13

Saturday 09/28/13

We will be meeting at Minneola Trailhead Park for all WODs today!! Fun Day!
8:30, 9:30, 10:30 Beginners Class also

Friday 09/27/13

Friday 09/27/13

Skill:
Hang Snatch into a squat
5 X 5 add weight every set.

RTG: 1 Rep Max Hang Clean


WOD:
10 min AMRAP
7 Cleans RTG 135/95 Rx 95/65
15 Wall Ball 20/14

Thursday 9/25/13

Thursday 09/25/13

Skill:

Dead Lifts

5 x 5 add weight every set

WOD: Members WOD Day! 

"CHAD"

15 Min AMRAP

150 Single Unders

10 T2B

10 Push Press

RTG 135/95 Rx 95/65

10 Sit Ups

10 Pull Ups

Wednesday 09/25/13

Wednesday 09/25/13

Skill:

GHD sit ups 3 x 15

RTG with weight

Back extensions 3 x 20

hanging off bench, partner hold legs down


WOD:


1600M run

50M tire flip

25 burpees

800M run

50M carry weight overhead RTG 95/65 RX 65/35

20 burpees

400M run

50M farmers carry RTG 53/35 RX 35/16

15 burpees

Tuesday 09/24/13

Tuesday 09/24/13


SKILL:

TECHNIQUE FOR STRICT,

PUSH AND JERK SHOULDER PRESS

TECH FOR KIPPING AND BUTTERFLY



WOD:

20 STRICT SHOULDER PRESS

    RTG 115/75 RX 95/65

12 RTG CHEST TO BAR

    RX CHIN TO BAR

20 FRONT SQUATS

    RTG 115/75 RX 95/65

20 PUSH PRESS

    RTG 115/75 RX 95/65

9 RTG CHEST TO BAR RX CHIN TO BAR

20 FRONT SQUATS

    RTG 115/75 RX 95/65

20 Split Jerks

    RTG 115/75 RX 95/65

6 RTG CHEST TO BAR RX CHIN TO BAR

20 Front Squats

    RTG 115/75 RX 95/65