11.21.2013

Funday

WOD: Today we will warm up with the 3 Position Snatch Drill. Then we will take 15min to establish a 1RM in the Split Jerk.


11.20.2013

Thursday

WOD: 20min AMRAP
  • 10 Pull-Ups
  • 20m Lunges
  • 30 Double Unders
  • 400m Run

11.19.2013

Wednesday

WOD: "Diane" 
Complete the following for Time

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

*18 min time cap

"You don't have to train maximally to get strong, you just have to train optimally."

                                      -Louie Simmons


11.18.2013

Tuesday

WOD: Front Squat 10-10-8-8-6-6-4-4


11.17.2013

Monday

WOD: 4 Rounds for Total Reps

 :30 ON - :30 OFF of the following  movements

  • Burpee Pull-Ups
  • Hollow Rocks
  • KB Swings (53/35)
  • Wall-Ball Shots