Archive | September, 2012

Saturday 9/29

“Rest is for the weak!” – Clean Technique – Teams of 3. 1 person working at a time complete: 12 shuttle runs 240 box jumps 6 shuttle runs 120 hollow rocks 3 shuttle runs 60 Sandbag lunges *20 minute time cap* Results: Team 1 – Eileen, Lynn, Big Steve: finished 18 SB lunges Team 2 […]

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Friday 9/28

“Gluteus Maximus” – Box Squats: 10×2@heaviest possible – As Fast As Possible: 10, 8, 6, 4, 2 KB Clean & Jerk 2, 4, 6, 8, 10 Leg Lift “Everyday can’t be a PR day”

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Thursday 9/27

“Neil’s magic” – Deadlift – 5-5-3-3-1-1-1 – Handstand Practice – 50 burpees for time “Buck Furpees”

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Wednesday 9/26

“Swinger” – Double under practice – KB Swing practice/technique – Death by KB Swings@heavy. Do 1 rep minute one, 2 minute on minute 2, 3 on 3…. – Optional WOD: 10-8-6-4-2 Chest to bar pull up/KB Lunges “Use your hips, or lose you grip”

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Tuesday 9/25

“Snatch me a Snatch” – Overhead mobility & OHS/Snatch technique – 3 Hang Snatch otm for 10 minutes – Core: Planks, Hollow Rocks & TGU Sit ups “The snatch produces the highest power of any other lift”

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