September 24, 2013
A. DL 1×2@90%
B1. DE DL 3×3@75%; r/r – 30s
B2. Wgt/Strict Supinated Pull Ups 3×5; r/r-90s
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4 sets – 30s work, 30s rest
Row for cals
Wall Ball
TTB
Burpees
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filed under: WOD
September 23, 2013
Every 45s for 6min (8 sets)
2 C&J @70-75%
– rest 3 min
EMOM – 6
5 High Box Jumps
5 Heavy Power Clean
– rest 5 min
AMRAP – 6
5 CTB Pull Ups
5 Squat Clean Thruster 95/65
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September 22, 2013
Press
5@75%
3@85%
ME@95%
3@85%
5@75%
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AMRAP-10
10 Alt KB Snatch 70/44
10 Back Squat 135/95
10 HSPU
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10min minimum
Mobility work
-couch stretch
-pigeon stretch
-T spine rollout/mobolity
-Shoulder mobility
-Froggy Stretch
-Hamstring PNF
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filed under: WOD
September 19, 2013
Snatch Complex – 15 min
1 Power Snatch + 2 OHS + 2 Hang Snatch
**Do not drop the barbell between movements
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100 KBS
*Each time you set the KB down Row 200m. If no rowers available Run 150m
1 Comments
filed under: WOD
September 18, 2013
A1. Hang Clean 3-3-3-3-3; r/r – 30s
A2. Wgt Dips 5×3-5; r/r – 90s
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For Time
400m Run
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
400m Run
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
400m Run
1 Comments
filed under: WOD
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hey everyone @5:30 class, it’s truly been a pleasure working out with all of you, thanks for welcoming me in your family, this is a great gym and a great community.
grib
September 17, 2013
EMOM – 14
Odd – Goat 1
Even – Goat/Skill 2
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 7 sets of each, that can add up quickly!). Coaches will provide guidance.
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7 RFT (15min cutoff)
5 Power Snatch@55-60%
7 TTB
9 Box Jumps
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filed under: WOD
My forearms! They hate me!
Good workout today! I was happy I did the 35#!