Comp Club is Back.

Here we go guys...

Monday

EMOM 10min
2 Squat Snatch at 135/95lbs
* If this is REALLY easy, add a few more lbs. Technique under a moderate load is the focus, not technique under a light or hard load.

Tuesday

Run as fast as you can (warm up properly!)
800m
rest 4min
400m
rest 2min
200m
2 Rounds

Wednesday

Pick two of these movements:
Chest to bar pullup
Bar Muscle Up
Ring Dip
HSPU

And perform 5 sets of 5-10 reps of each movement (alternate). Rest as needed.
* All reps need to be unbroken with moderate effort (it shouldn't be really hard) Find a scaling that works for you

Thursday

13.5

Friday

REST

3/11/12

Great class workout tomorrow. Do that then end the day with some rowing intervals with a partner.

5 x 200
5 x 100

3/7/2013

Open WOD 13.1...good luck everybody!!

3/4/2013

Grab a partner... clean and jerk back and forth for 7 minutes. Doubles. Men 155. Ladies 105.

15 min Amrap
15 burpess
30 double unders!!