Dec 21 2014

WOD 12/22 – TEST

Post Test Week

A. In 15:00
Clean Complex

1 Hang  Clean (Power or Squat)
1 Squat Clean
1 Front Squat
1 Jerk / PP

B 7:00 AMRAP
7 Burpees
7 Alt. DB Snatch @ 35 / 20

*Reps recorded

“Surround yourself with good people. People who are going to be honest with you and look out for your best interests.” -Derek Jeter

Dec 21 2014

ReTest Week(s)

SantaLifting

Our retests will be spread over the next two weeks, starting tomorrow. Below is the schedule

Monday 12/21: Clean Complex, & Burpee DB Snatch
Tuesday 12/22: OPT 3 (Snatch, Front Squat, CTB Pull-ups)
Monday 12/29: Ground to OVHD, Double Under, Run
Tuesday 12/30: Chipper: HSPU, PC to OVHD, TTB, Ball Slams, Wall Ball, Row

Merry Christmas!

- Coach Wes

Dec 19 2014

WOD 12/20

In teams of 2

400 M Sled Drag
400 M Farmers Walk 55/35
400 M Yolk Walk 135/95
400 M Run
*team time recorded

***Limited Hours Next Week***
december hours (2)

Dec 18 2014

WOD 12/19

A. 8:00 EMOM
2 Power Snatch @ 60-65% of 1 RM

B. 7 Rounds
7 Power Snatches @ 75/55
7 Toes to Bar
*time recorded

Join us for The Whole Life Challenge
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Dec 17 2014

WOD 12/18

A. 15:00
Double Unders
Progressions/Work/ Practice

B. “Double Under Grace”
30 PC to OVHD 135/95
*Every 5 reps stop and do the an equal number of Double unders
*Time recorded

example:

@ 5 reps complete 5 DU
@10 reps complete 10 DU
@ 15 Reps complete 15 DU
etc…

“The greatness of a man is not in how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” -Bob Marley

Congratulations to our Push Up Man and Woman of the Year!
Doug Clements & Leigh LeGare

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