Monthly Archives: October 2014

Friday, October 17 Gym Open @ 6:20 am

STRENGTH: 3 sets of 4 reps of FS @ 70% From the hang: 3 Clean pulls 1 Hang clean 2 Split Jerks Met-Con WOD: Partner Workout: 40 Thrusters @ 95 2 laps of halls (or 300m row) 30 Thrusters @ … Continue reading

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Thursday, October 16 Gym Open @ 6:20 am

STRENGTH: Deadlifts High ulls High Hang Snatch Hang Squat Snatch Snatch

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Wednesday, October 15 Gym Open @ 6:20 am

STRENGTH: 6 sets of 2/4 FS/BS @ 95% 2 minutes REST between sets Met-Con WOD: TBD

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Monday, October 13 NO CLASS TONIGHT:(

Sorry, folks, but my Thanksgiving dinner plans have changed, so there will be no class tonight I could run a class Wednesday night at 5:30pm if there is interest Let me know.  

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Friday, October 10 Gym Open @ 6:20 am

STRENGTH: 3 sets of 4 FS @ 70% Deadlift action Met-Con WOD: “Awful Waffle” 40 Calories on the rower 35 Double Unders 30 Kettlebell swings 25 Hand release push-ups 20 Deadlifts @ 205 15 Hang Power Cleans 135 10 Shoulder … Continue reading

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Thursday, October 9 Gym Closed today

Rest Day:)

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Wednesdsay, October 8 Gym Open @ 6:20 am

STRENGTH: 6 sets of 3/6 FS/BS with 94% from Monday 2 minutes REST between sets Met-Con WOD: 4 minute time limit: 100 single skips (25 Double Unders) 25 Sit Ups 15 Goblet Squats 5 Turkish Get Ups (Right Hand) in … Continue reading

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