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24 posts from February 2010
February 27, 2010
February 26, 2010
WOD
Deadlift
1-1-1-1-1
then 12-9-6 reps @66%
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Jeremy looking for relief after an all out effort on yesterdays WOD.
Just a reminder: There are no Saturday classes. For everyone doing the weightlifting meet check in and 1st session warmups start at 9:30. Lifting starts at 10:30..KT's BBQ is bring us lunch after the meet.
February 25, 2010
WOD
21-15-9 reps of:
Row- calories
Front squat 115/75#
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Brad, showing off a nice C2B pull-up
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Just a reminder: There are no Saturday classes. For everyone doing the weightlifting meet check in and 1st session warmups start at 9:30. Lifting starts at 10:30..KT's BBQ is bring us lunch after the meet.
February 24, 2010
WOD
AMRAP in 15:00 of:
3 push jerks 135/85#
6 pull ups C2B
9 burpees
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February 23, 2010
WOD
Do 1 clean and jerk every
minute for 30 minutes.
Use 70 to 80% of max if you can
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February 22, 2010
WOD
10 rounds for time of:
5 KB snatch each arm
10 box jumps 24"
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There will be no classes on Saturday due to our Developmental Weightlifting Meet. If you want a workout on Saturday come and lift at the meet. We have 20 plus lifters of all abilities signed up so. There is still room for more.
We will start weigh-ins and warm-ups at 9:30 and lifting starts at 10:30. We will have KT"s bbq afterwards.
February 20, 2010
"Air Force Workout"
This was one of the workouts from the Mid West Sectionals. Everyone seems to be trying it so why not.
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
February 19, 2010
February 18, 2010
WOD
3 rounds for time of:
10 pull-ups C2B
10 front squats 165/105#
10 burpees
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Goals
My goal for the end of the year is to do this workout with a respectable time. Whats your goal(s) for the year?
February 17, 2010
WOD
5 rounds for time of:
21 double unders
7 push press 135/85
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There are still spots open for Sectionals. If you are worried about not having enough time to get ready you've been training for them since last fall.
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