Strength – Olympic Lifts
1. 5 x 1 Jerk
2. 5 x 5 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps
Category: Workouts
“Annie”
For Time (50-40-30-20-10):
– Double Unders
– Situps
Deadlift
– 5 Sets
Run Repeats
– 6 x 400m
Categories
2010-08-16 UGS
Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups
Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops
Three Rounds
3a. 200′ Tire Drag
Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes
Strength – Olympic Lifts
1. 3RM Front Squat
2. 5 x 3 Overhead Squat
3. 5 x 3 Clean High Pull
4. 3 x 10 Deadlift
“Coe”
Ten Rounds for Time:
– 10 Thruster (95#/65#)
– 10 Ring Pushup
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Categories
2010-08-14 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
AMRAP – 20 Minutes
– 7 Back Squat (185#/135#)
– 10 Overhead Walking Lunge -Right (45#/30#)
– 7 Burpee
– 10 Overhead Walking Lunge -Left (45#/30#)
Five Rounds for Time:
– 5 Muscle Ups
– 10 Overhead Squat (115#/75#)
– 15 Toes to Bar
– 20 GHD Situps
Three Rounds for Time:
– 500m Row
– 30 Box Jump (24″/20″)
– 25 Back Extension
– 20 Deadlift (205#/155#)