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08 Dec 1130

December 8, 2016

No instructor today.  Please follow one of the morning classes or take a rest day.

Thursday 08 DEC 0730

December 8, 2016

I won’t make it out today, but I would suggest using the afternoon WOD from yesterday:

AMRAP 27-
5 deadlift (#135/95)
3 power clean
1 squat clean and jerk
18 pushups
400M run (200M with sandbag or weight vest)

Adjust the WOD to fit your week.  Already did a ton of DLs?  Try swapping for squats or some other leg lift.  Too many push ups yesterday?  Swap with another bodyweight movement – maybe ring dips?  Make it your own WOD!!

Anyone want to swim tomorrow?  I could make a 0700 swim if people from the early class are interested?

8 December 0700

December 8, 2016

Warm up, then….

Benchmark day!!
“Elizabeth”
21-15-9 reps for time of:

135-lb. cleans

Ring dips

These are full cleans, so get low folks. Scale weight as necessary. 

Wednesday, 07 Dec 2016 (1130)

December 7, 2016

Folks, meet out in the garage. We will start the WOD nlt 1150, so make sure you are out there by 1130 to warmup.

AMRAP 27-
5 deadlift (#135/95)
3 power clean
1 squat clean and jerk
18 pushups
400M run (200M with sandbag or weight vest)

7 December 0700

December 7, 2016

Warmup, then…

Bench- 3-2-1-1-1
Push press- 3-2-1-1-1
Deadlift-3-2-1-1-1
Run/row 800M. 

Wed 07 Dec 0730

December 7, 2016

Meet in the yoga room for a power yoga session with Katie.  All skill levels are invited and encouraged to join!!

Tuesday, 06 Dec 2016 (1130)

December 6, 2016

Meet in the garage. Hitting some strength work today.

Warmup:
2 laps
plyos/cals

Teams of 2 –
Each person rows 500-400-300-200-100M

WOD: E3MO3M 30 –
30 sec overhead snatch grip hold

We are developing endurance holding strength today. Bars will be taken from the rack in the back squat position. Barbell will be pressed overhead and held for 30 seconds. Your shoulders should remain active for the entire hold. These holds should be heavy.