Thursday 12/01/11
German Volume Training (GVT) A) 10 x 10 Pull-Ups (assisted) - strict sets: 2 sec. essentric count. B) 800m run for time
German Volume Training (GVT) A) 10 x 10 Pull-Ups (assisted) - strict sets: 2 sec. essentric count. B) 800m run for time
2 Minutes each station : record reps 1 min. rest between stations Push Press 95/65 Broad Jumps AirSquat Sit-Ups Double Unders [...]
20 Minute AMRAP 20 KB Swings 20 Box Jumps 200m Run
A) Bench Press 3-3-3-3-3 B) 2000 m row for time
2 Man Teams a) 4 Rope Climb Buy In before WOD b) 50 Burpees 100 Sit-ups 200 DUBS
Only Classes are at 6pm and 7pm today. Kelly "Lite" 3RFT 30 Wallballs 20/14 30 Box Jumps 20" 400m
We will be closed Nov. 24th 2011. Hope everyone enjoys a wonderful thanksgiving.
21 Front Squats (95/75) 21 Pullups 400m run 15 Front Squats (95/75) 15 Pullups 400m run 9 Front Squats (95/75) 9 Pullups 400m run Note [...]
15 Minute AMRAP: 9 Dips 9 overhead jerks "Split or Push" (115/83)
A) Deadlift 1-1-1-1-1-1-1 B) 4RFT 100m Farmers Carry 10 Burpees