517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Thursday March 26,2015

News: the final open wod is released tonight

WOD:
Front Squat
2×5 80%
2×3 85%
3×1 90%

Conditioning:
“Cindy”
AMRAP 20
5 pull-ups
10 push-ups
15 squats

 

Wednesday, March 24, 2015

News: war of the wods 2 is just weeks away, please remember our volunteer list and if you signed up be on the lookout for volunteer assignments. Thank you!

WOD:
1 Every minute on the minute perform one power snatch +3 heaving snatch balances, work to heaviest possible set

2 Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
Rest 60 seconds between sets

3 Conditioning

1) With a 10 minute clock…(0:00-10:00)

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…(10:00-15:00)

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 400m

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

 

Tuesday March 24, 2015

News: To improve efficiency during classes, please try to have your percentages calculated if possible!

WOD:

Strength

Back Squat : 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Conditioning

5 rounds:

3 Muscle-Ups + 5 Ring Dips
15 KBS
50 Double-Unders