Monday WOD
*Food prep for part of the week. Spaghetti squash, honey garlic mustard sausages with sweet patatoes and broccoli, boiled eggs and green smoothies!*
WOD – Invictus Style AMRAP in 6 min of: 3 Power Clean (185/135#)6 Box Jumps (24″/20″)
9 Chest to Bar Pullups REST 4 min AMRAP in 4 min of: 2 Shoulder to Overhead (185/135#)
4 Burpee Over the Box (24″/20″)
6 Pull-Ups **30 Day Eat Real Food Challenge Meeting – Saturday January 12 @ 11:15 am** Should last about 30min Challenge start Monday January 14
January 7th, 2013 at 8:11 am
Hey Gang! January!!!
Warm up and mobs
Strength: Practice with Westley as group on power cleans
WOD:
Session 1 : 2 rounds+4 PU’s (Used 135lbs)
Session 2 : 2 rounds+1 push jerk. (115lbs)
(Not too sure about the last session, may have been 3 rounds
)
January 7th, 2013 at 9:12 am
warm up
strengh: squat clean technique avec West
Wod # 1 avec 130 lbs:3 rds + 9 reps
wod # 2 avec 130 lbs:2 rds + 6 reps
good job!!! full house ce matin!!!
January 7th, 2013 at 10:10 am
Martine, do you have delivery service?
January 7th, 2013 at 11:11 am
Si tu as besoins de quelqu’un pour faire le ménage Martine j’en connais!
January 7th, 2013 at 8:20 pm
Face a claque toi! Dis tu que ma cuisine est sale?
January 7th, 2013 at 3:13 pm
Group Wu a la chinoise lol
Group strenght… pratice clean, good technic and form, back to basic, up to 185# squat clean
Wod 1 RX 4 rds
WOD 2 RX 2 rds + 2
Good job la gang!!! Welcome Pat
January 7th, 2013 at 5:04 pm
Strength: Pratiqué la technique du power clean avec #95 et #115.
WOD:
Session 1 : 3 rounds+1 Box Jump (avec 115lbs)
Session 2 : 2 rounds+4 Pull Ups. (avec 115lbs)
(Manquait juste 2 pullups pour complété ma 3ieme round)
Bravo la gang de 6:30.
January 7th, 2013 at 6:00 pm
Strenght : Clean 3 rm Practice 125/135/145/155/165/175
WOD : 6 min AMRAP
3 Power Clean 155 lbs
6 Box Jumps
9 C2B
4 min AMRAP
2 Shoulder 2 OH 155 lbs
4 Burpee Box Jumps
6 Pullups
Total : 4 Rds + 6 Box Jumps. 4 Rds + 0
January 7th, 2013 at 8:24 pm
Dynamic Mobility
Squat Clean Practice
95-105
WOD
6 min AMRAP
3 Power Clean 105#
6 Box Jumps (20)
9 C2B
4 min AMRAP
2 S2O 95#
4 Burpee Box Jumps
6 Pullups
3rds + 5 C2B
3Rds + 3 Burpee box Jumps
Good job la gang de 4:30pm!
January 8th, 2013 at 12:36 pm
Pratique Squat Clean
65-85-105
Ça fait du bien.
WOD
6 min AMRAP
3 Power Clean 115#
6 Box Jumps (20″)
9 C2B
Pause 4 min
4 min AMRAP
2 S2O 115#
4 Burpee Box Jumps
6 Pullups
3rds + 3 C2B
3Rds + 2 Burpee box Jumps
Pas mal le fun!
March 12th, 2013 at 6:18 pm
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