10-21-16

BARBELLS FOR BOOBS IS THIS SATURDAY 10/22 9:30 - 12
If you have not signed up for a heat yet, do so here:
www.SignUpGenius.com/go/4090845A5A72FA1F94-barbells

Friday – 

A. In 15-20 min; perform a max of both;
Front Squat 1&1/4s; build to heavy single rep;
Build to heavy 1 rep weighted pull up;
go back & forth,

B. 3 Sets for quality/structural
B1. Bent Over Row x6-8 reps
B2. Rear Foot Eleveated Split Squat 6-8 reps each leg

C. WOD:

500m Row for time
adv; rest 3-5 min, then repeat C.

10-20-16

BARBELLS FOR BOOBS IS THIS SATURDAY 10/22 9:30 - 12
If you have not signed up for a heat yet, do so here:
www.SignUpGenius.com/go/4090845A5A72FA1F94-barbells

Thursday – 

A. 15 min Alt EMOM; core work;
A1. Hollow Rock x15
A2. Dragonfly x5; slow
A3. 2KB overhead carry x100'

B. WOD:

20 min AMRAP
100m Run
5x Toes to Bar
10x Hang KB Clean [5x each arm - heavy]
15x Box Jump + Step Down
200' Farmers Carry [10' each arm w/same bell]

10-19-16

BARBELLS FOR BOOBS IS THIS SATURDAY 10/22 9:30 - 12
If you have not signed up for a heat yet, do so here:
www.SignUpGenius.com/go/4090845A5A72FA1F94-barbells

Wednesday – 

A; 3 sets for quality
A1. Handstand Hold x20 sec
A2. jerk balance x3-5 reps, for technique

B. Split Jerk ; Build to a 1RM in 15 min;

C. WOD:

 5 Rounds For Time: 
5x Shoulder to Overhead [from the ground] @67% of B
10x Burpee
30x Double Unders

10-17-16

Monday – 

A. Snatch Complex;
one set every 2 min for 12 min
1x Snatch Grip halting Deadlift
1x Snatch Extension  
1x Hang Power Snatch
1x Power Snatch; 
1 OHS
doesn't have to be unbroken - work up to a tough set

B. Power Snatch;
2-3 reps @heaviest power snatch
every minute on the minute for 5 minutes

C. 12 min AMRAP;
200m Run
max rep unbroken OHS 95/65#
adv; 135/95#
score is total reps unbroken