August 24th – WOD – Snatch and Box Jumps!
nichole2011-08-28T18:26:31+00:00Strength: 3-3-1-1-1 Front Squat or 3-3-3-1-1-1 Power Clean WOD: 12-9-6-3-6-9 Power snatch(95,65) box jumps(30,24) post WOD: Tabata pushups
August 2011
August 23th – WOD, Max Front Squat, Max consecutive double unders, Max strict pullups
nichole2011-08-23T19:30:56+00:00WOD: 12 min AMRAP 7 Kettlebell swing(53,35) 7 KTE 7 pushups CORRECTION: ANTON'S SCORE WAS 10+8!!! Coach Mel messed up!! Sorry Anton!!
August 22nd – HAPPY 50TH BIRTHDAY WOD ANDREA!!!!
nichole2011-08-22T19:48:49+00:00WOD: 5x 10 pullups 10 weighted situps 10 deadlifts(205,135) 10 burpees 100m run
August 20th – Partner WOD
nichole2011-08-22T19:27:30+00:00WOD: Partners, 1 person working at a time 50 wallballs(14,20) THEN: 4x 20 Front Squat(155,85) 40 Kettlebell Swings(70,44) 40 jumping pullups THEN: 50 wallballs(20,14)
August 19th – WOD – All Core!
nichole2011-08-20T17:02:39+00:00WOD: 5x 30 second L-sit 10 Halos 10 V-outs 10 inverted rows 10 elevated pushups 10 hollow rocks 200m row
August 18th – WOD – Backsquats and deadhangs!
nichole2011-08-19T13:12:26+00:00WOD: 10 -> 1 Backsquat(155,85) deadhang pullups
August 17th – Snatches, T2B, Swings…FUN!
nichole2011-08-19T12:10:12+00:00WOD: 12 min AMRAP 5 Power Snatches (95,65) 10 Toes to Bar 15 kettlebell swings(70,44)
August 16th – WOD – Double Unders & Lunges! OH THE PAIN!!!
nichole2011-08-19T11:23:39+00:00WO D: 3x 50 double unders 100m weighted overhead lunges(25,15)
August 15th – WOD – Bear Complexes!
nichole2011-08-15T19:49:50+00:00WOD: 20 min AMRAP 400m run 7 bear complex(power clean, front squat, push press,back squat, push press, rtn to floor)
August 13th – WOD – Runny Christine
nichole2011-08-13T11:45:50+00:00WOD: 3x 500m run 12 deadlift (bodyweight) 21 box jumps(24,20)