Monday 10/20/14 NEW LIFT CYCLE

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6:00am, 7:00am (level 1), 6:00pm, 7:00pm

(NEW LIFTING CYCLE CONSISTS OF BACK SQUAT, PUSH PRESS, AND DEADLIFT.)

Strength:

back squat 5-5-3-3-3

 

WOD:

fight gone bad style of:

1:00 hurdle kicks

1:00 ring dips

1:00 kettle bell swings

1:00 weighted situps

1:00 rest

3 rounds

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Monday 10/13/2014

6:00am, 7:00am(level 1), 6:00pm, 7:00pm

Strength:
Deloading the Power Clean
3 reps at 70% EMOTM for 3:00
5 reps at 60% EMOTM for 3:00
7 reps at 50% EMOTM for 4:00

WOD:
10 pull-ups
20 box jumps
30 sit-ups
15:00 AMRAP

** week 2 challenge reminder- refer to “Challenge Updates” post below- 90oz of water daily and 300 total leg lifts for the week. 90oz must be posted on the site daily!**

Challenge Updates!

Week 1 Challenge is behind us- we had nine athletes to complete the 4800m row. Great work, crew! You will have an opportunity to win something small for each week that you successfully complete. And something bigger at the end of the challenge if you have completed them all. Most importantly you will feel great about yourself!
Week 2 involves two elements:
1) to consume 90 ounces of water daily- this is based on the honor system but completion must be posted daily on the website to gain credit
2) 300 leg lifts on the Roman chair
We already have 4 athletes on the board!! Both elements should be completed by Sunday 10/19
Good luck!

EVERYTHING YOU NEED IS ALREADY INSIDE!