Workout of the day

Rigo and Nathan prepping for multiple assailants

Friday 02.18.11 
Mobility: Work Glutes, Ham, Calf

AMRAP 15 min:
10 Deadlift (185/135#)
20 Double Unders
1 Shuttle Run (25,50,100m)

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Ted...strollin
Thursday 02.17.11 
3 Rounds for time:
10 Dips
20 Push Press (95/65#)
400m Row

3 Sets of 20 Back Extensions and 20 Abmat Sit ups

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Drive yourself under the bar...FAST

Wednesday 02.16.11 
1st  minute 1 Clean & Jerk (135/95#)
2nd minute 2 Clean & Jerk
3rd  minute 3 Clean & Jerk.....

you are finished when you cannot complete the appropriate amount of reps inside of that minute.

3 Sets of Max Chest to Bar Pull-ups 

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seems like forever ago 
Tuesday 02.15.11 
5 Rounds for time:
5 Hang Power Snatch (95/65#)
5 Handstand Push-ups
200m Run

rest 3 min

Max Burpees in 2 minutes 

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7am class wishing themselves a happy valentine's day

Monday 02.14.11 
Skill: Push Jerk

For 10 minutes, on the minute, complete:
10 Box Jumps
AMRAP KB Swings (72/53#)

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