Tuesday 270115

Posted on January 27, 2015 by mick.

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Post loads to comments.



Monday 260115

Posted on January 26, 2015 by mick.

Happy Australia Day

Complete as many rounds as possible in 20 minutes of:
Row 20 calories
10 burpees, jumping over the barbell
185-lb. thrusters, 5 reps

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7am Class Open Gym until 10am



Sunday 250115

Posted on January 25, 2015 by mick.

Rest Day

Recovery Swim
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Closed Gym Today
Monday 7am Class Open Gym until 10am



Saturday 240115

Posted on January 24, 2015 by mick.

For time:
30 strict muscle-ups
Post time to comments.
6,7,9am and 4pm



Friday 230115

Posted on January 23, 2015 by mick.

Complete as many rounds as possible in 10 minutes of:
275-lb. deadlifts, 10 reps
20 GHD sit-ups



Thursday 220115

Posted on January 22, 2015 by mick.

Front Squat
1-1-1-1-1-1-1-1-1-1 reps

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Wednesday 210115

Posted on January 21, 2015 by mick.

Rest Day

Mobility

Skill – GHD

Catch up Day

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http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hip-flexor-fix-runners/



Tuesday 200115

Posted on January 20, 2015 by mick.

3 rounds for time of:
50 walking-lunge steps
100-ft. handstand walk
150 double-unders

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Monday 190115

Posted on January 19, 2015 by mick.

Randy
For time:
75-lb. power snatches, 75 reps

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Sunday 180115

Posted on January 18, 2015 by mick.

Tabata This!
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

Post Tabata score for each exercise to comments and total for final score.