Monday, 01-29-2018
Strength Wendler Week 4 — Squats 50×5 60×5 70×3 75×5 85×3 95×1+ Conditioning Fran for Time — 21, 15, 9 Thrusters Pull Ups Cash Out Lower Body Mobility
Tuesday, 08-29-2017
Tuesday “Ladies Night” Group Warm-up “Grace” 30 Clean and Jerks 135/95 7 Min. Cap Rest 3 Min. “Helen” 3 Rounds For Time 400m Row 21 KB Swing 53/35 12 Pull-ups 15 Min. Cap Rest 3 Min. “Isabel” 30 Snatches 135/95
Friday, 12-16-2016
Strength. Clean and Jerk 60×3, 65×3, 70×3, 75x3x2 Conditioning. “Diane” 21-15-9 Dealifts 225/155 HSPU
Tuesday, 08-23-2016
Group Warm-up Conditioning. Angie 100 Pull-up 100 Push-up 100 Sit-up 100 Squats
Friday, 08-05-2016
Strength. Front Squat 1 Rep Max Test 60%x5, 70%x4, 80%x3, 85%x2, 90%x1, 95%x1, 101%+x1 Barbell Warm Up. Snatch Conditioning. Amanda 9 – 7 – 5 Muscle Ups Squat Snatch (135/95) Scaled. 12 – 9 – 6 Pull-Up Power Snatch
Friday, 07-15-2016
Strength. Week 5 Front Squat 6×1 94% Warm-up. Power Clean Conditioning. “Elizabeth” 21-15-9 Clean 135/95 Ring Dip 15-20 Minute Cap
Thursday, 06-30-2016
Group Warm-up WOD. “Kelly” 5RFT… 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)
Monday, 06-13-2016
Strength. Back Squat 10×3 @ 75% WOD. Helen. 3RFT 400m run 21 KBS (53/35) 12 Pull ups Cash out. 4 Sets 10 Bent over row 10 DB shoulder press 10 V-ups
Friday, 05-20-2016
TORC SQUAT CYCLE – Light Day (Last Week of TORC). WOD. “Diane” 21-15-9 Deadlifts @ 225#/155# HSPU
Tuesday, 03-22-2016
Group Warm-up AMRAP 30 minutes Jackie 1000M Row 50 Thrusters 45/35 30 Pull-ups Cash out Weighted Planks 3 Rounds Max Hold 45/25
