20170120

Squat Clean & Jerk : 30 Reps for Time : 21 mins 30 secs | Not Rx'd

30 Squat Clean & Jerks, 95 lbs

20170119

Paul Pena : 18 mins 34 secs | (2 mins 42 secs), (2 mins 43 secs), (2 mins 35 secs), (2 mins 47 secs), (2 mins 40 secs), (2 mins 37 secs), and (2 mins 30 secs) | Rx'd

7 rounds, each round for time, of: Run, 100 m 19 Kettlebell Swings, 1 pood 10 Burpee Box Jumps, 24 in Resting 3 mins between each round.

20170117

Power Clean 3-3-3-3-3 : 991.6 kg | 65.2 kg, 70 kg, 75.2 kg, 70 kg, and 75.2 kg | Rx'd

Sets 3 Power Cleans | 65.2 kg 3 Power Cleans | 70 kg 2 Power Cleans | 75.2 kg 3 Power Cleans | 70 kg 3 Power Cleans | 75.2 kg

20170116

5 RFT: 800 m, Overhead Squats and Sumo Deadlift High-pulls : 39 mins | Not Rx'd

5 rounds of: Run, 800 m 25 Overhead Squats, 75 lbs 25 Sumo Deadlift High-pulls, 75 lbs

20170115

Filthy Fifty : 41 mins 10 secs | Not Rx'd

50 Box Jumps, 24 in 50 Pull Up (Jumping)s 50 Kettlebell Swings, 35 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45 lbs 50 Back Extensions 50 Wall Balls, 20 lbs 50 Burpees 50 Double Unders

20170113

Linda : 19 mins | Not Rx'd

10-9-8-7-6-5-4-3-2-1 reps of: Deadlift, 95 lbs Bench Press, 35 kg Clean, 55 lbs

20160902

Warm Up
400m run
20 hip switches
10 drop lunges
20m duck walk
30 sec pistol
2 min plank 25/5
4x30 dead hang
5 box jump (superset)
10 push ups
30 sec handstand

WOD

4 rounds 

16 Box jump overs 24/20”
16 Hand release push ups
16 Kettlebell snatches 24/16kg