27/10/2014

door stop

Thank You Jodi! We love it!!

 

Strength/Skill

Shoulder Press

5 x 2 @ 80%

3 x 3 @ 80%

 

Metcon (for reps)

“Fight Gone Bad”

3 Rounds

1 Min Wall Ball 20/14

1 Min SDHP 75/55

1 Min Box Jump 20

1 Min Push Press 75/55

1 Min Row for Calorie

 

25/10/2014

100 thrusters

100 Thrusters for time. Great job everyone!

 

Metcon (for time – reps)

Partner WOD – Teams of 2

2 Rounds

300 m Row – Jumping Pull Ups

300 m Row – Burpees

300 m Row – K2E

300 m Row – DB Snatch 50/30

*Partner 1 Rows 250 m while Parter 2 completes ME of required movement. Then Switch.

**Both partners complete same movement before moving on to next.

***Must be rowing for reps to be completed

**** Score is equal to total time minus reps. Reps = seconds

 

23/10/2014

Strength/skill

Strict Supinated Pull Up

6 x (3-5) @ 31X2

2 Min Rest between rounds

*Use Weight belt if possible

 

Handstand Hold

3 x ME

90 Sec Rest between rounds

 

Metcon (for Reps)

10 Rounds

1 Min Row for Cal

15 Sec Rest

30 Sec ME Sit Up

15 Sec Rest

 

*Score = Cal + Reps

 

22/10/2014

Quick Power Snatch Demo

http://www.google.ca/url?url=http://www.youtube.com/watch%3Fv%3DrhF0cbRjxRo&rct=j&q=&esrc=s&sa=U&ei=tBFHVNqtOMSqyASo64D4Bg&ved=0CBQQtwIwAA&sig2=f0J1uHn-YQJvCPyJ7lkHeQ&usg=AFQjCNH2Es1b9lmtFYCTfLEhU9BrGbHQ8gStrength/skill

 

Front Squat

8 x 2 @ 80%

 

Metcon (for reps)

3 Rounds

3 Min AMRAP

5 Power Snatch 95/65

10 Overhead Squat 95/65

ME Box Jump Over 24/20

2 Min Rest

*10 lbs increase every round

**Score = total Box jump Overs

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