WOD 9.29.12 Saturday

Saturday Class Schedule:
730 am Competitor Training

9 am Open Gym and On Ramp Class

WOD 9.28.12 Friday

We will have childcare available on Saturday from 9-10 am.

Push Press
5 x 5 (60-80%)

15 min amrap:
200 Meter run
10 Kettlebell swings, 70/53
10 Chest to bar pull-ups

post heaviest load and rounds completed to comments

WOD 9.27.12 Thursday

Front squat
1 x 5 (70%)

1 x 5 (80%)
1 x 3 (85%)
1 x 2 (90%)
1 x 1 (100%)
establish a new 1RM

12 min amrap
9 Back squats 135/95 (from ground)
15 HR push-ups
21 Double unders

post heaviest load and rounds completed to comments

WOD 9.26.12 Wednesday

Deadlift
1 x 4 (70%)

1 x 4 (75%)
1 x 4 (80%)
1 x 4 (85%)

“Grace”
30 Clean and jerk, 135/95

post heaviest load and time to comments