Archive for April, 2015

Monday Monday Monday 

Posted: April 21, 2015 in Uncategorized

Skill

4 sets

:20 sit ups

Rest :10

:20 plank

Rest :10

Wod 

3:00 amrap

10 thrusters 95/65

10 pull ups 

3:00 amrap

20 wall balls 

20 ctb
It was a good one today, short and fast! And the lifters are picking it up rise with the tides baby…

Apollo 

 

Building the skills

Posted: April 15, 2015 in Uncategorized

skill

3 sets 

:30 ring support

:30 rest

:30 nose to wall

:30 rest

Wod

For time

Buy in

1 rope climb

5-10-15-10-5

Deadlift 100/80

Pwr snatch 

Buy out 

1 rope climb 

  

Alternating split jerks

Posted: April 14, 2015 in Uncategorized

strength 

6 min emom

3 burped over the bar 

1 clean and jerk

Build to heavy

Wod

2 rounds

30 ttb 

20 alt. split jerks 115/75

30 box jump overs 

Testing your coordination and accuracy in a new way today. Serious curveball when we asked you to split jerk with the opposite foot! You all adapted and did very well tho, I’m impressed! Also week two began for the weightlifting class and the work has begun! Oh boy has it ever 😉

Apollo