June 5, 2014

Don't be wimpy! Give it all you got! 

 

Mobility:

 

10 minutes

 

Metcon:

 

21-15-9-15-21

 

Overhead squat (95/65)

Push ups

 

In between each round, do 35 double unders or 60 singles. End the WOD with 35 double unders or 60 singles.

 

Strength:

 

Front Squat (2 x 10)

 

 

May 12, 2014

Welcome to strength week. And Blake is our WODmaster. See photo.

 

Strength:

 

If you know your 1 rep max snatch, do snatch @ 75% x 1 x 3. If you don't know your 1 rep max snatch, find it.

 

Snatch pull @ 90% of snatch x 3 x 3

Snatch deadlift @ 100% of snatch x 3 x 3.

 

If you...

May 6, 2014

Today is Tom Galt's birthday. Join us after the 6:30 pm class for a bit of cakefying and celebrating the man (and his barn) that made Summa possible!

 

Mobility:

 

Hips

 

Skill:

 

Kipping wall squat

 

Metcon:

 

12 minutes

 

Odd minutes: 10 wall balls (20/14)

 

Minute 2: 10 toes to bar

...

May 1, 2014

On this May Day, should we unite and overthrow our masters?

 

Mobility:

 

20 minutes with Kettle Bell

 

Strength:

 

5x5 box back squats across

 

WOD:

 

Every minute on the minute until complete 100 shuttle runs with 2 burpees.**

 

** I don't get it but I'm guessing the masters will...

April 3, 2014

Mobility:

 

20 minutes

 

Skill:

 

On the minute for 14 minutes

 

Pick 2 goats

 

Strength:

 

7x3 overhead squats

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