May 21, 2014

The week of girls continues with a "Pulling Helen."

 

Skill:

 

10 rounds of 30 double unders unbroken for time

 

Strength:

 

3 rounds not for time:

 

10 reps Bent over Row (75/55)

10 reps Romanian deadlifts (75/55)

10 reps band pull aparts 

 

WOD: "Pulling Helen" 

 

3 rounds 

 

400 m Ro...

April 2, 2014

Deloading week, day three. Happy Hour!

 

Mobility

 

20 min

 

Skill

 

Otm 12 minutes

 

Odd

 

5 push press 75/45 + 5 box jumps

 

Even

 

5 dead lifts 75/45 + 5 toes to bar

 

WOD

 

3 rounds not for time

 

10 split squats

10 hip extensions

10 land mines

10 dumbbell bent over row

 

 

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