6/20/13

Sophia POST WOD.

Strength.

Bench Press

 5 - 60%

5 - 70%

ME - 80%

Conditioning.

"Stitches"

For time

50 Situps 

25 Wall balls

800 Meter run

25 Wall balls

50 Situps

6/19/13

Nan has rope climbs.

Strength.

Deadlift

3 - 65%

3 - 75%

ME - 85%

Conditioning.

"City Nights"

3 Rounds for time

5 Thrusters - (F) 95/65 (C) 135/85

10 Box jump overs - (F) 24/20 (C) 30/24

20 Meter bear crawl

6/18/13

Strength.

Seated strict barbell press

3 x 5

 Conditioning.

"Walk in the park"

5 Rounds for time

15 KB Swings - (F) 53/35 (C) 70/53

30 Double unders

6/17/13

Ana has crossed off 5 goals off her list for the year! How many have you?

Strength.

20 Rep back squat

Add 5lbs from last week

Conditioning.

"The Flea"

For time

15 Snatches e/a - 50/30

15 Burpees

200 Meter run

12 Snatches e/a - 50/30

12 Burpees

200 Meter run

9 Snatches e/a - 50/30

9 Burpees

200 Meter run

 

6/14/13

Sandra?

 

Strength/Conditioning

"The Bear Complex"

5 Rounds for weight.

1 Power Clean

1 Front Squat

1 Push press

1 Back Squat

1 Push press

7 Rounds of that cycle = 1 round.

*Record highest weight used.

*Rest as needed between rounds

6/13/13

Geri, Burpee machine.

Strength.

DB Bench Press

3 x 15

Conditioning.

"Land Mine"

For time

600 Meter run with Med ball - 20/15

50 Box jumps - 24/20

400 Meter run with Med ball - 20/15

30 Box jumps - 24/20

200 Meter run with Med ball - 20/15

6/12/13

Strength.

Deadlift

5 - 60%

5 - 70%

ME - 80%

Conditioning.

"The Bubble"

5 Power snatches - 115/75

10 OHS - 115/75

15 Power cleans - 115/75

20 Push presses - 115/75

25 Deadlifts - 115/75