Tuesday 4.1.14

    Cooper Thomas counting out rounds

                      Great squat!!!

A) "Fran"

    Rest 30 seconds 

    "Diane"

    Rest 30 seconds 

    "Helen"

    Rest 30 seconds 

  Take a deep breath and realize what day it is then do the following: 

A)  Deadlift 

    *12 min to establish 1RM

B)  Spend the remaining time working on gymnastics skills or perform an EMOM between 8-12 min with light to moderate loading in either the Snatch or clean and jerk.  Keep reps between 3-5 reps

C) Mobility 

Monday 3.31.14

       Brent and Wendy awaiting 14.5!          

A)  AMRAP 12

     10- Toe 2 Bar

     15- Push-ups 

     30- Double Unders

B) 3 rds

    12- weighted sit-ups 

    12- band pull aparts 

    24- Dumbell bicep curls (12 each arm)

C) Rec/Mob

    

Friday 3.28.14

                    Open WOD 14.5

Thursday 3.27.14

           Bryan after another round 

             of handstand push-ups 

A) For Time

    Row 2000m

    15- Clean and Jerks

    * Loading will be posted on the whiteboard 

B)  SURPRISE

C) Rec/Mob

Wednesday 3.26.14

A)  Stict Press

    12 min to establish 1RM

B)  AMRAP 14  

    30- Air Squat

    15- HSPU (Adv),  8 to 10-HSPU (Int),  20- hand release push-up (Beg) or modified off the box 10 reps

    

C) Rec/Mob

    

Tuesday 3.25.14

       "Getting strong is easy... pick up 

      heavy things and put them down!"

       -Rob Orlando

A) Wendler Deadlift Week 3

    75% x 5

    85% x 3

    95% x 1+

   * last set max effort   

B) Deadlift 

     3 x 10 @ a load heavier than week 1

    * Rest as needed between sets and perform 12-15 band pull aparts

C) Recovery and Mobility 

Monday 3.24.14

            Eddie gettin after a little 

          row for calories post WOD!

A)  EMOM 5

     1- Squat clean 

     1- Front Squat 

     1- Jerk 

    * Heavy as possible 

B)  AMRAP 12

     3- burpees

     6- box jumps (20/24)

     9- kbs (35/55#)

   *Compliments TamCar00

   

C) Recovery and Mobility 

*** If you are planning on doing 14.4 you will only do 14.4!  Do not do both the open workout and the class workout.  No exceptions!