1.31.09

overhead squats:

10-9-8-7-6-5-4-3-2-1-1-1

(pics to follow)

1-1-1-1-1-1-1

Cleans and Thrusters

"Murph"

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Dave and Doug work on 200 push ups...

3-3-3-3-3

Back Squats

Tabata

Hang Power Cleans

Thrusters

Alexander does a dead lift pose

A REAL GRIPPER

21-15-9

dumbbell cleans

sit ups

"Helen"

3 rounds for time of:

400 m run

21 kb swings

12 pull ups

Lisa and Doug finish up the pull ups.

3 Ps

Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Oly Warm Up

Snatch Practice:

1-1-1-1-1-1-1

Dave gets some snatch practice in.

Wheel Warmup

"Blind Taste Test"

30 burpees

30 box jumps

30 double unders

10 k2e or skin the cats

30 squats

30 push ups

30 sit ups

30 med ball cleans

50 hang squat cleans for time

Stacey finishes up her 50 cleans.

Going Overhead

10-10-10-10-10-10-10-10-10-10 Overhead Squats

Mike's strict zoning is really paying off...he's beginning to resemble a certain super hero!

"Christine"

"Post" Warm Up

3-3-3 DLs

"Christine"

3 rounds of:

500m row

12 bodyweight DLs

21 box jumps

Stacey conquers her fear of box jumps!

Wheel Warm Up

As many rounds as possible in 20 minutes of:

5 Thrusters

7 HPCs

10 SDLHP

Jodi goes overhead.

Oly Warmup

15 Power Cleans, 30 ring dips

12 Power Cleans, 24 ring dips

9 Power Cleans, 18 ring dips

6 Power Cleans, 12 ring dips

3 Power Cleans, 6 ring dips

Brian powers through the cleans.

#1 Head Band Warm up

Shoulder Press

5-4-3-2-1-1-1

"Jackie"

1000 Meter Row

50 45 lb Thrusters

30 Pull ups

The Ladies of the morning crew tackle "Jackie".

"Post" Warm up

1-1-1-1-1 Dead Lifts

50 Ring Rows

   

Brian does 405 lb negative deadlifts.

 

This stuff works!  Congrats to Stacey on her 1st pull up!!!

Squatastic

Wheel Warmup

5-5-5-5-5 Overhead Squats

50 Goblet Squats

Scaled!

#1 Head Band Warm Up

Push Push
21-15-9
Push Press
Dips

100 Ab-Mat sit ups

SNATCHES, FRONT SQUATS AND GRACE, OH MY!!!

3x5 front squats

Snatch practice

"Grace"

30 clean and jerks for time