Strength & Conditioning: 1 Dec. 2014

Strength:

• 5x5 Back squat 72.5% of FS 1RM

WOD:

12 Min AMRAP

• 3 man makers(dumbells)
• 10 toes to bar 
• Run 200m

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post name plist rounds & reps to board

Conditioning: 1 Dec 2014

Strength:
4RNFT

• 6 tempo goblet squats (AHAP).  5 secods to lower into squat, 1 second to rise.  No rest in bottom.  Rest 1 second and repeat.
• 10 (5L/5R) lunges.  2 count into lunge and explosive power up.
• rest 2 minutes.

WOD:
Athletes choice -

• a) run 6 laps
• b)1250m row

rest 2min

3RFT:

• 30 Wall Balls (20#/14#)
• 20 box jumps
• 10 knees to elbows

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post name and overall time to board

Team Series Event 2

WOD 2 in the team series

"The Rooster"
7 Min Amrap
Max effort calorie row
Max effort thrusters(95/65) scaled (65/45)

Both team members to be working at the same time, teams can switch as many times as needed final score is total number of thruster reps plus calories rowed.

Remember guys we have six weeks to complete the four workouts open gym is available on wednesdays at 4pm and saturday 10-12pm other times available just ask a coach.  You can also do this WOD Wednesdays at 10am.

New Hours

New schedule effective Dec. 1.

Strength & Conditioning: 28 Nov 2014

Strength:

• Snatch 8x2

WOD:
5RFT

• 5 hang power snatches@95/65
• 30 double unders 

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post name and time to board