oh

Wednesday 4.8.2015

wodSTRENGTHA. 10 x 3 Push Jerk @ 70%

CONDITIONING 5 Rounds: 10 Shoulder to OH 135/95 10 Burpees

Finisher 4 x 10 Body Saw

COMPETITION

10 min Handstand Walk work Tabata Airdyne

 

Tuesday 2.3.2015

wodSTRENGTH15 min to find Heavy Snatch + OHS

CONDITIONING Death By: 1 Power Snatch @95/65 5 Pull-Ups *add 1 Power Snatch each minute until failure

Finisher 100 Band Pull Downs

COMPETITION *CTB Pull-Ups 5 x 3 Snatch Grip Deadlift (light)

Friday 1.30.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH A. 12 min EMOM:  Push Press @ 60% B. 3 x 12 1-Arm DB or KB Row

CONDITIONING 6 min AMRAP: 15 Shoulder to Overhead 95/65 30 Double Unders

Finisher 100 Band Pull Aparts

COMPETITION 3 Rounds (not for time): 10’ Handstand Walk 10 Toe 2 Bar 10 CTB Pull-Ups

Monday 11.17.2014

wodSTRENGTHA. 10 Min EMOM:  3 Deadlifts 55% B. 100 Banded Good Morning

CONDITIONING For Time: 750m Row 75 Squats 75 Sit Ups 75 Steps Walking Lunge w/ plate OH 45/25

Finisher 50 KB Halo (25 each way)

COMPETITION 3 x 25 American KB Swing 4 x 50” Dog Sled (Heavy)

Saturday 9.27.2014

wod CONDITIONING “DT” 5 Rounds for Time: 12 Deadlifts 155/115 9 Hang Power Clean 155/115 6 Shoulder to Overhead 155/115