Tuesday 21.2.17

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[caption id="attachment_5011" align="alignnone" width="3456"] Coach Jen[/caption] Have you accomplished your goal yet this month?! You have one week left! Keep working at it! Warm-up: 400m Run Locomotion Routine Barbell Warm-up WOD: AMRAP 3: 3 Power Cleans (135/95#)(135/95#)(95/65#) 3 Front Squats (135/95#)(135/95#)(95/65#) 3 Push Jerks (135/95#)(135/95#)(95/65#) Rest 3:00 AMRAP 3: 3…

Sunday 19.2.17

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[caption id="attachment_5002" align="alignnone" width="2187"] Jane[/caption] 11am-12pm WOD: “Mad Max” AMRAP 12 minutes: 30 Double-unders 15 Sit-ups 30 Double-unders 15 Kettlebell Swings (55/35#)(55/35#)(35/25#) Great day to train the double-under in manageable sets. In this AMRAP 12, we are looking for consistent sets on the jump rope. Break these up into sets…