weights

Friday 6.26.2015

wodSTRENGTH15 min to find 25’ Heavy Farmers Carry

CONDITIONING 21-15-9 Wall Balls 20/14 Weighted 20’ Box Step Overs 53/35

Finisher 3 x 10 Barbell Reverse Lunge 3 x 30 Hollow Rock

COMPETITION *12/11 ft for Wall Balls 40 Toe to Bar in as few sets as possible

Saturday 11.29.2014

wod CONDITIONING Strongman Saturday 10 min at each station Yoke 50’ Log Clean Axle Deadlift Sled Drag 50’

10 min to work to heavy at each station 

Wednesday 11.26.2014

wodSTRENGTHA. 10 x 2 Back Squats @ 75% B. 3 x 12 Weighted Barbell Reverse Lunge (12 per side)

CONDITIONING “Diane” 21-15-9 Deadlift 225/155 HSPU *HSPU scale will be seated DB shoulder press *10 min time cap

Finisher 40 T2B

COMPETITION 3 x 20 Reverse Hypers 10 min work to heavy Yoke Walk

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

Tuesday 10.14.2014

wodSTRENGTH15 min to find Heavy High Hang Snatch + Hang Snatch above the knee

CONDITIONING 5 Rounds: 250m Row 5 Snatch 95/65 25 Double Unders 1 min rest

Finisher 30 Toe 2 Bar

Friday 9.5.2014

wodSTRENGTHA. Front Squat 8 x 3 @ 70% B. 3 x 12 Sumo Stiff Leg Deads 

CONDITIONING For Reps: 4 min Russian KB Swing 3 min Goblet Squat 2 min Russian KB Swing 1 min Goblet Squat *no rest between movements

Finisher 50 Weighted Glute Bridges 50 V Ups

COMPETITION 3 Rounds: 10 Pistols (5 per side) 2 Rope Climbs

Tuesday 7.8.2014

wodSTRENGTH/SKILL20 min to Establish 2 RM Power Snatch

CONDITIONING 21-15-9 OHS 95/65 *Pull-ups

Post WOD 4 Rds 30 sec on/off Weighted Plank 

COMPETITION *CTB in workout

10 min bar MU work 100 banded pull downs