WOD
Level 1
In teams of 2 complete AMRAP in 10 minutes of:
Level 2
In teams of 2 complete AMRAP in 12 minutes of:
WOD
Level 1
In teams of 2, complete AMRAP in 12 minutes of:
Level 2
In teams of 2, complete AMRAP in 14 minutes of:
WOD
Level 1
In teams of 2 complete as much as possible in 12 minutes of:
Level 2
In teams of 2 complete as much as possible in 15 minutes of:
Strength
In 15 minutes, find your Strict Press 3RM from the ground.
WOD
Level 1
AMRAP in 10 minutes of:
Level 2
AMRAP in 12 minutes of:
Strength
Deadlift 5-3-2, 5-3-2 wave-load up to a heavy double with good form and plenty of rest
WOD
“Rhiannon”
AMRAP in 10 minutes of:
Cool-down
Athlete’s choice of Abs exercises. (Trainers can help with ideas if needed.)
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayleigh.
WOD
“Brenton”
5 rounds for time:
Notes
We’re hosting a Grand Opening Party, Paleo Potluck Dinner, and The Anatomy of Frank Concert tonight (Friday) at 6:30 PM! Free for all and open to the public! There will be a grill, meat and veggies, and some local beverages. Bring Paleo-friendly food as well!
Strength
Add weight each set, go as heavy as you can with good form for each movement, and rest as needed:
WOD
50 Kettlebell Clean & Jerks for time. Men use 24 kg, women use 16 kg. Alternate arms as needed.
Warm-up
Running drills (butt-kickers, high-knees, partner band runs, etc.)
WOD
Level 1
2 rounds for time:
Level 2
2 rounds for time:
Strength
Back Squat 5-3-2, 5-3-2; wave-load up to a heavy double
WOD
20 seconds on / 10 seconds off:
Skill / Strength Work
Glute-Ham Raises on the GHD Machine; 3 sets of 10
WOD
Level 1
For time:
Partition as needed.
Level 2
For time:
Partition as needed.
