Monday 11.11.13

             Congrats to the SBC team

                      Good Work!

Veterans Day WOD

Daniel

For time
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Friday 11.8.13

                      Margaret Hudd 

A) EMOM 12
     3- Deadlift @ 75% 1RM

B) AMRAP 15
     10- Pullups
     10- Pushups
     10- V-Ups

C) Rec/Mob

Thursday 11.7.13

A) Every 2 min. for 5 rds
     100m Sprint
     8- Clean and Jerks (155/115)

B) 3 quality sets
     5- Strict Press
     *Heavy as possible
    15- Toe2Bar
    30- Double Unders

C) Rec/Mob

Wednesday 11.6.13

                        Faith doing work

A) 4x500m Row

    *Rest 3min between sets

B) AMRAP 7

     Burpees

C) Recovery/mobility

Tuesday 11.5.13

               Garrett's Miley impression

A) "Lynne"
     5 rds for reps
    Max Reps Bodyweight Bench Press
    Max Reps Unbroken Pullups
 *Keep rest between movements under 30 seconds and rest between rounds under 4 min.

B) As Many Quality Rounds As Possible with remaining time:
     8- Dips (weighted if possible)
     8- Band Pull Aparts
     8- Bent over DB rows

C) Mobility

Monday 11.4.13

                         Michelle

A)  "Grace"

     30- clean and jerks (135/95)

     Rest exactly 3 min

B) As Many Quality Sets as Possible with remaining time:

     10- DB lateral raise

     10- weighted step ups (24/20)

             (Alternating) 

     10- weighted sit-ups 

C) Mobiltiy

Saturday 11.2.13-- OPEN GYM

A) Snatch

    *15 min to establish 1RM for the day

     Then...

     EMOM 10

     3- power snatch @75%

B)  For Time:

     1000m Row

      75- sit-ups

      800m Row

      50- sit-ups

      600m Row

      25- sit-ups

      400m Row

       

C) 3 quality sets

    10- strict press

    10- dips

    10- bent over row