REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

WOD
A: 3 rounds
50 Singles
9 Hang Power Cleans
10 Front Squats
25 ABMAT Situps

B: 4 rounds
50 Double Dnders
9 Hang Power Cleans 135#/95#
10 Front Squats 135#/95#
25 ABMAT Situps

Congratulations to my brother Guillermo and his wife Tina on the birth of their new baby Juliana Rosa Olalde - born 10/29/13 @ 3:17am - 7lb 1 oz - 20 1/2 inches

Strength/Skill
Floor Press  5-5-5-3-3-3

WOD
6 Rounds 
8 High Pull Snatch
8 Bent Row
8 Good Morning Push Press
8 Front Squat
:30 Rest  
Load moderately

WOD
A: 3 Rounds
Row 300m
15 Hang Power Snatch
3:00 Rest

B: 5 Rounds
Row 500m
15 Hang Power Snatch 115#/65#
3:00 Rest

Happy Friday!

Note if there is no one signed up for noon today by 11:30 there will be no trainer at the gym. 

Strength/Skill

Shoulder Press 3-3-3-3-3

WOD

A: 3 rounds for reps of:
1:00 Step-ups
1:00 Max Effort Ring Rows
1:00 Dumbbell overhead hold
1:00 rest

B:3 rounds for reps of:

1:00 ME Front Rack Barbell Step-ups 20" box 95#/65#
1:00 ME C2B Pull-ups
1:00 Unbroken Handstand Hold
1:00 rest

Note: The handstand hold is meant to be performed completely unbroken. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the handstand hold is broken within each 1:00 interval.

 

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Michael Passaro decides to stop in for a quick Fractured Fran

 

WOD

A: 3 Rounds for time:
7 Power Snatches
10 Box Jumps
15 Wall Balls

B: 4 Rounds for time:
7 Power Snatches 135lbs/95lbs
14 Box Jumps 24"'/20"
21 Wall Balls 20lbs/14lbs