131031 Thursday
Day 4WOD 131031 warm-up – Coach’s Choice EMOM for 10:00 of:5 clean & jerk 3 rounds for time of:200’ sled drive – 300/20012 thrusters – 95/659 box jump up & overs – 24”/20”
October 2013
131030 Wednesday
Day 3WOD 131030 warm-up – Coach’s Choice For time:10-20-30-40-50 – hrbL1 – 14-12-10-8-6 – modified or rx’d pull-upsRx’d – 12-10-8-6-4 – ctb pull-upsSK – 10-8-6-4-2 – ring muscle-ups
131029 Tuesday
Day 2WOD 131029 warm-up – Coach’s Choice For time:50-40-30-20-10 – wall ball1-2-3-4-5 – rope ascents, (plank ascents – 6-8-10-12-14)
131028 Monday
Day 1WOD 131028 warm-up – Coach’s Choice 10:00 – practice and build the deadlift, power clean and squat clean -barbells levels will be: L1 – 75/45, L2 – 95/65, Rx’d – 115/75, SK – 135/95 interval 1: 3 rounds1:00 – 10 deadlifts + 10 hrpu + max effort squats1:00 – rest-rest additional minute prior to
131027 Rest Day
Jani-Ro raised over $2000 for Sussex County Women's Forum! Reflecting on the awesomeness… Congrats October Basic Training Athletes!!! not pictured: Ruthie, Megan and Ken
Something bad can bring out the good!
Cancer… it’s a bit ironic We all know it is a horrible disease. We have had our lives touched by it in some way, shape or form. Perhaps you lost a loved one to it, or witnessed the suffering. Or maybe it was a friend of a friend, or an acquaintance who was
Something bad can bring out the good! Read More »
