Dana

Wednesday 20140813

Strength:  Front Squat 5×2 (heavy as possible) Every 3 Minutes   WoD: DL (#225) OHS (#135) 21, 15, 9 for time

Tuesday 20140812

Strength:  Sumo Deadlift: 5 x 2 (Heavy As Possible) Every 3 Minutes WoD: Push Up: 75 Clean: 50 (#135/#95) Pull Up: 25 For time  

20140811 Monday

  Strength: P: 5 x 2 (HAP) E3M WOD: HPSN: 9 (#115/#75) OHS: 12 Burpee Box Jump 15 3 Rounds for time Extra: Wall Ball: 12 (#30/#20) OTM 12 Minutes

Saturday 20140809

Strength: Deadlift: 5 x 3 (Heavy As Possible) Every 3 Minutes   WoD: Wall Ball: 50 (#20/#14) PCL&J: 10 (#185/#120) 3 Rounds for time

Friday 20140808

WoD: Run: 400 OHS: 12 (#115/#75) 5 Rounds for Time   Accessory: AbMat Sit Up: 20 Push Up: 15 5 Rounds for completion

Thursday 20140807

Strength: Front Squat 5×3 (Heavy As Possible) Every 3 Minutes   WoD: Ball Slam: 7 (#30/#20) Burpee: 7 Pull Up: 7 AMRAP: 7 Minutes  

Wednesday 20140806

***Coaches Chipper Challenge is tonight!!! 7:30pm   Come to cheer them on or better yet…challenge them!!*** Strength: SDL: 5 x 3 (HAP) E3M WOD: Thruster: 50 (#115/#75) Ball Slam: 50 (#30/#20) Swing: 50 (#32/#24) For time

2014085 Tuesday

  Strength: P: 5 x 3 (HAP) E3M WOD: DL: 1 (#185/#120) CL: 1 FSQ: 1 J: 1 AMRAP: 20 Minutes

Saturday 20140802

  Strength: Bench Press 5 x 5 (Heavy As Possible) Every 3 Minutes   WOD: Helen Three rounds for time: Run 400 meters 21 swings 1 1/2 pood / 1 pood 12 Pull-ups   Accessory: Wall Ball: 12 (#30/#20) OnTheMinute for 12 Minutes

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