05.29.2013 [wednesday]

Max-Effort Lift: 15:00 to find a new 1-3RM Close Grip Bench WOD: 21-15-9 Handstand Push Ups (HSPU) Dips Push ups REST 5:00 21-15-9 Pull ups Ring Rows / Body Rows Meet our Niece: ZOE ANN SMITH born May 23rd! [slideshow] BEAR COMPLEX, BURPEES, SIT UPS, JUMPING PULL UPS, & MURPH! Oh, and of course a […]

05.24.2013 [friday]

Explosive: Box Jumps 10:00 to find a 1RM max height Clean & Jerk, and Snatch: From the floor: Snatch 6×2 OTM @ 60% *(Power Snatch+OHS or Power Snatch+Snatch balance) Clean & Jerk 6×2 OTM @ 60% *(Power Clean+Hang Clean (full squat)+Jerk WOD: “One-legged Bear Complex”: 5 RFT: completing the complex 7 times=1 round you may […]