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Friday, February 27, 2015 (1200)

February 27, 2015

Plan on meeting inside the gym today. Also, Nick Hartman will lead today’s class.

Warmup:
500M Row
Stretch/Cals

WOD 1:
Strict Press (build up towards a heavy 3 rep max) 5×3

WOD 2: FT
50 Situps
10 Air Squats
40 Situps
20 Air Squats
30 Situps
30 Air Squats
20 Situps
40 Air Squats
10 Situps
50 Air Squats

Friday, 27 Feb 2015 (1100)

February 27, 2015
by

Warmup:
8 Garage Laps
mobility/calisthenics
3 minutes – 5 squats, 5 pushups, 5 pullups

WOD: 3 rft –
500M row
30 lunges with one KB in front rack position (32/24kg)

Friday, 27 Feb 15 (0730)

February 27, 2015

Outside

W/U:

Lap/Cals/Stretch

3 Rds

5 jumping pullup

10 PVC pass thru

12 lunges

WOD:

25 Minute Amrap

5 Turkish get ups

10 negative push ups

15 reverse Burpees

Friday February 27th (0700)

February 27, 2015

Outside folks. 

Warmup

3 rounds

200M run

10 AirSquats

5 K2E

5 Burpees

WOD:

25 Minute Amrap

5 Curtis P (95/65)

10 KB Swings (55/35)

15 Sit Ups

Curtis P= (power clean, one lunge on each leg, push press)

Wed, 25 Feb 2015 (1200)

February 25, 2015
by

Meet inside

Warm Up
2x
300m row, then move to Stationary bike 2 min (standing)

Stretch

WOD

4X
12 Shoulder Press
20 Box Jumps
8 Pull ups strict
10 KB Swings

Tuesday, 24 Feb 2015 (1200)

February 24, 2015

We will meet inside today.

Warmup:
1 mile run
mobility/calisthenics
3 min of 5 KB deadlift, 5 box jump, 5 burpees

WOD: 6 x 2 deadlift
In between each set of deadlifts, do a max set of strict chin-ups (palms toward face).

Warmdown – 5 minutes of stretching and foam roll hamstrings and lats.

Tuesday, 24 Feb 2015 (0700/0730)

February 24, 2015

0700 outside and 0730 inside

W/U:
Lap/Cals/Stretch
3 Rds
5 chin-ups
10 PVC pass thru
12 lunges

WOD:
3 Rds
500 m row
15 T2B
10 bench 135
7 power clean 135

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