Friday, 1/5/17
Olympic Skill:
10 Minute EMOM:
3 Touch N Go Power Snatch
WOD:
5-10-15-20
Overhead Squats (95#/65#)
C2B Pull Ups
Thursday, 1/5/17
Core Conditioning:
3×20 Weighted Sit Ups
3×20 Weighted Hip Extensions
WOD:
12 Minute EMOM
Odd: 100′ Box Push (45#/35#)
Even: Max Effort Calorie Row
Wednesday, 1/4/17
Gymnastics Skill:
4x Max Effort Strict Hand Stand Push Ups
*90 Seconds Rest
WOD:
5 Rounds For Time
15 Deadlifts (155#/105#)
12 Bar Facing Burpees
9 Shoulder to Overhead (155#/105#)
Tuesday, 1/3/17
Strength:
5×5 Back Squats @65-75%
WOD:
10 Minute AMRAP:
30 Wall Balls (20#/14#)
Toes 2 Bar
Monday, 1/2/17
WOD:
With a Partner
2000m Row
16 Clean & Jerks (185#/135#)
2000m Assault Bike
17 Muscle Ups
Skill:
5×12 Handstand Push-Ups
*1 minute rest between sets
WOD:
5 rounds:
15 bar facing burpees
12 deadlifts (135#/95#)
9 hang power cleans
6 push jerks
*18 minute time cap
Tuesday, 12/27/16: Read More »
Developing Applications on Heroku Last updated 23 October 2015 Table of Items Facebook supplies a rich pair of APIs and lots of SDKs, rendering it easy to build programs that interact with Facebook data and services. Such programs used and might be designed to Heroku, look through the service in almost any of Herokus recognized languages. This guide is for Facebook developers who develop and use their purposes. It can walk through all of the method, and assumes no prior familiarity with Heroku: making an app and a Heroku bill, setting regional development resources up, and deploying changes for your Facebook software. …
America Discovered at Roanoke Island, worrying scam from credibilityRead More »
America Discovered at Roanoke Island, worrying scam from credibility Read More »