2 rounds
Run 200m
20 sdlhp 53/35
Run 400m
20 kb swings 53/35
Skill: 5×3 of 1 1/4 squats
March 5, 2013
3/5/13
12/9/6/3
power snatch 95/65
burpees (hr)
Skill: power snatch work up to heavy single then 70% of that single for 3 sets of 2
March 4, 2013
3/4/13
DT (ligero)
Five rounds of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.
Skill: Clean&Jerk postion and technique
Twist: your hand must stay on the bar at all times. (10 burpee penalty)
March 1, 2013
3/1/13
Loredo
Six rounds of:
- 24 Squats
- 24 Push-ups
- 24 Walking lunge steps
- Run 400 meters
- U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
After Party:Happy hour After 6:30 wod
February 28, 2013
2/28/13
21/15/9
Deadlift 185/135
Thrusters 95/65
Or
15/12/9
Deadlift 225/155
Thruster 135/95
Skill: Front squat 2/2/2/2/2
February 25, 2013
2/25/13
2012 games wod event 5
3 Rounds
8 split snatch 115/75 (alternating feet with every rep)
7 bar muscle up (scale will be 2 pull-ups and 2 dips for every bar muscle up)
400m run
February 22, 2013
2/22/13
30 one arm squat (right arm)
30 dips
30 pistols
30 weighted lunges (45/25)
30 kb swings (53/35)
30 burpees
30 one arm squats (left arm)
Happy Hour field trip Friday: Food and drinks at the wild rocket after 6:30 class
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