WOD 3.31.12 Saturday

745 am Regional Team Training
9 am On-Ramp and Open Gym Class
10 am Olympic Weightlifting 

WOD 3.30.12 Friday

For time:
100 Power cleans, 135#/95#
– complete 4 burpees on the minute every minute

compare to 8/16/11

core work: 75 GHD sit-ups

post time to comments


WOD 3.29.12 Thursday

We are starting a new Hatch squat cycle today.   Please track your percentages or your progress will suffer on the Back squat and Front squat.  Subtract 5% from your 1RM and then determine your percentages.

Back squat
1 x 10 (60%)
1 x 8 (70%)
1 x 6 (75%)
1 x 4 (80%)

Front squat
1 x 5 (60%)
3 x 5 (70%)

2000 m row time trial

post load for final set of each squat and row time to comments

WOD 3.28.12 Wednesday

“Nate”

Complete as many rounds as possible in 20 min of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 70#/53#
– see comments section for scaling options

compare to 6/21/11

post rounds completed to comments