3.20.12

Val's got 225# on the bar, and is hitting a new PR 1 rep max Deadlift! This girl is STRONG! Great job Val!

Warm Up:
800m Run
12 HSPU
10 1 Leg Inch Worms
400m Run
12 HSPU
10 1 Leg Inch Worms

Even Number Ascending Ladder for 12 min: (2,4,6, ect...)
Deadlift (225/165#)
Pull Up
Pistol Squat

"If someone were to watch you train...what would they see...how would they feel..."

Post all scores/times/reps/loads/modifcations to comments.

3.19.12

During your strict presses today, make sure to finish the lift with your "head through the window," full extension of the arms, and "active/shrugged" shoulders.... 3,2,1..GO!!

Warm Up: 3 cycles
200m Row
200m Run
20 T Stabilization Twist
20 Wall Runs

Training Sets:
Strict Press x5
Unbroken Sets of Double Unders (25 reps)

3 Rounds For Time:
400m Run
20 WTD Sit Ups
2 Rope Climbs

"What controls your heart...controls your mind..."

Skool of Swole w/Coach Hartzell

Focus Lift: Back Squats

1x 8-10
5x8 (65%)

Swole Sauce: WTD Pull Ups

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3.15.13 and 12.4

Warm Up:
1 mile warm up
50 Strattle Sit Ups
30 Burpees

3 Rounds For Time:
25 1 Arm KB Swings (50/30#)
800m Run
25 Wall Ball Sit ups

If you are coming in tonight to have a 12.4 wod score validated, please give it your best effort to have your own counter/judge. We will do our best to accommodate


AMRAP= 12 min
150 Wall Ball
90 Double Unders
30 Muscle Ups

"Have the strength...to love what you despise..."

Post all scores/times/reps/loads/modifcations to comments.