June 2012

At the Farmers Market!!! Come join us!!!!!

WOD: P1: Power Clean progression pulling, Burgener warmup, hang power clean and landing positions, power clean P2: 8×3 of light-moderate weight, touch-and-go power clean GOOD POSITIONING THROUGHOUT We’re going to be at the Farmers Market on Saturday, June 16 from 9:00am – 1:00pm. NO Saturday WODS or Olympic Lifting

WOD: P1: Max Effort Shoulder Press. WU in sets of 3 reps for 3-5 sets or until weight gets heavy switch to heavy 4×1 (90-100% of 1RM) Go for new 1RM if positioning feels good and you feel strong P2: 1 mile run for time We’re going to be at the Farmers Market on Saturday, June

WOD: “Hope” 3 rounds for time: Burpees Power Snatch (55,75#) Box Jump (20, 24″) Thruster (55,75#) Chest-to-Bar Pullup In this workout, move from station to station after 1 minute. Each round is 5 minutes with a 1 minute break allowance before starting again (if you want it). The clock does not reset or stop between

WOD: P1: Max Effort Box Squat (15” or lower) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets) switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good. P2: 3 rounds

WOD: “Jackie” 1000 meter row 50 thrusters (30#, 45#) 30 pullups (compare)