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2014-09-22

2014-09-22 Wod

3 Rounds
25 Pullups (or 20 ring rows or 15 strict pullups or 15RR+10StPu)
20 Ball Slams, 50/35#
15 Push Press w/ a 2sec hold at the top, 105/70#


2014-09-22

2014-09-21

Sunday Outline: 9/22-9/28

Mon: Pullups, Ball Slams, PP + AMSU finisher
Tues: WB, TTB & Sprint, Burpee EMOM
Wed: Strength: Front Squat (Triple) + Modified GSO Event 1
Thurs: DL, Hurdles, DB Snatch
Fri: Amanda's Bday Wod
Sat: Charlie, Bravo, Alpha
Sun: 530p Open Gym


Good Reads:

How we spend our time

For the record, he's blind

Can't stress this enough! Accordingly, please go see either:

Mike (schedule an appointment at CFV here)
Lauren (she'll be coming in for a free seminar soon)
Tyler (he'll be here Saturday, Oct 4th conducting free corrective consultations)
2014-09-21

2014-09-20

2014-09-20 Wod

Skill: HS Hold/walk work


12min AMRAP
4 TGU, 55/35# (2 each arm)
8 Tire Flips
250m Row


2014-09-20

2014-09-19

2014-09-19 Wod

Strength: 10min to work to heavy strict press triple (with back off sets)

10min AMRAP
3 manmakers, 45/25#
6 KB Swings (hybrid), 32/24 kg
1n HSPU



2014-09-19

2014-09-18

2014-09-18 Wod

Pam's Labyrinth

IGYG Partners
74 cal Row Buy-in (switch every 40sec until 74 cal reached)
40 Burpees (total)
18 AMSU w/ med ball pass (each), 20/14#
9 HPC (each), AHAP (bar cannot touch the ground)
1 Rope Climb (each)
9 HPC (each)
18 AMSU w/ med ball pass (each)
40 Burpees (total)
Btwn each movement: “obstacle course” downstairs + 100m run with medball




2014-09-18

2014-09-17

2014-09-17 Wod

50secx18
Odd: 1 Power Snatch + 1 OHS + 1 Snatch Balance, AHAP
Even: 9 KTE
2014-09-17

2014-09-16

2014-09-16 Wod

Strength: 15min to work to heavy single Front Sq

Wod:
GSO 2014 - Event 2
8min AMRAP (scaled)
50 DU (100 single unders)
25 Wallballs, 20/14# (14/10#)
15 TTB (15 AMSU)


2014-09-16