November 28 2012

Bring your training log tonight!

Training Log Burpee Penalties:
15: haven't updated since last week
30: havent updated since last month
60: dont have a training log

Why you ask? Because smart athletes log their workouts and if we aren't going to work smart, then I guess we have to work hard (hence the burpees)

Today is an all strength day, so man-up

Strength:
Every 45s for 5 minutes:
1 power snatch + 1 hang power snatch @ 70%
**do the same thing with the clean

Then

4 Rounds NOT for time:
3x 3-stop snatch pulls
5x Hang clean high pulls
5x Split press

Results November 27 2012

November 27 2012

With inclement weather, be cautious and take your time getting into the gym today (leave early if possible to allow yourself time to get in)

Strength: Back Squat
Every 30s for 4min.- 1rep @ 85%
Rest 2 min.
Every 60s for 4min. -1rep @ 90%

WOD
2min max row (cal)

Rest 1 min.

AMRAP 4 min:
15x HR Pushups
10x Toes-to-Bar

Rest 1 min.

AMRAP 4 min;
15x Jumping Squats 45#
10x Pullups

Rest 1 min

2 min max row (cal)

Results November 26 2012

November 25 2012

I hope everyone had a great thanksgiving. Come by the gym tonight at 8 to test your olympic lifting prowess.

20 minutes to find 1rm snatch
20 minutes to find 1rm clean & jerk

November 21 2012

Strength:
4 Rounds, not for time:
3x 3-stop snatch pulls
5x Pendlay row
5x Split Press

WOD
Either:
Row: 3x 1k, rest 1:1, 30 burpee penalty
Run: 4x 800, rest 1:1, 25 burpee penalty

November 20, 2012

Strength:
1.25 Front Squat 7x2, 60s rest

WOD
Row 200m
9x Muscleup sub
9x Power Snatch (115/75)
Row 200m
7x Muscleup sub
7x Power Snatch (115/75)
Row 200m
5x Muscleup sub
5x Power Snatch (115/75)
Row 200m