Friday 10.31.14

Posted: October 30, 2014 in Uncategorized

HAPPY HALLOWEEN!!!!

Mobility/Warm-up:  (12:00)

6 exercises

Front rack stretch

Speed ladder x 2

*High knees

*Single foot hops (R/L)

*Scissor run

*Icky shuffle

Pro Cone drill x 2

Strength:  (20:00)

A. 3×3 Snatch deadlift

B. 5×1 Squat clean thruster + split jerk

C. 3×5 Strict press

WOD: “Happy Halloween”

AMRAP 15

10 HSPU

31 DU’s/93 Singles

14 Deadlifts, 135/85#

Thursday 10.30.14

Posted: October 29, 2014 in Uncategorized

Mobility/Warm-up:  (15:00)

6 exercises

3 Rounds:

10 Band pull aparts

10 Banded good mornings

Snatch Complex, 45/35#

*Snatch push press

*OHS

*Snatch balance

Strength:  (15:00)

A. 3×1 Snatch push press

B. 3×1 OHS

C. 3×1 Snatch balance

WOD:  3 Rounds:

1:00 Strict pull-ups

1:00 Burpee box jumps, 24/20″

1:00 KBS, 70/55#

1:00 Hollow body rock

*Rest 1:00 between rounds.

Wednesday 10.29.14

Posted: October 28, 2014 in Uncategorized

Make-up Monday & Tuesday Wods

Open Gym if you have everything completed.

Tuesday 10.28.14

Posted: October 27, 2014 in Uncategorized

Mobility/Warm-up: (15:00)
6 exercises
Front rack stretch
50 DU’s/150 Singles
400m run
Spiderman lunge
4 Bear complexes, 45/35#

Strength: (20:00)
A. 3×5 Push press, cimbing
B. 3×5 Back squat, climbing
C. 3×3 Romanian deadlift @ 100-105-110%

WOD: AMRAP 7:
5 Power snatches, 115/75#, 95/65#
100m run

Core:
100 Sit-ups

Monday 10.27.14

Posted: October 26, 2014 in Uncategorized

Mobility/Warm-up: (12:00)
6 exercises
10x Band pull aparts
Junkyard dog (1st half)
Front rack stretch
Burgener warm-up
5 Skill Transfer Drills

Strength: (15:00)
A. 5×1 Squat snatch
B. 5×1 Power clean & jerk

WOD: 3 Rounds for time: (15:00 Cap)
20 Pull-ups
15 V-ups
10 Thrusters, 135/85#

Cool-down/Maintenance:
Jog/walk – 5:00
Mobility/Roll out
*Shoulder/Tricep/Thoracic spine
*Glutes/Hips/Lower back/Knees
*Achilles/Tibialis Anterior/Quads/*Hams/IT band

Saturday 10.25.14

Posted: October 24, 2014 in Uncategorized

Mobility/Warm-up/Skill: (15:00)

6 exercises

4 Rounds

20′ HS walk/20 HS hand-releases

Walking lunges

Pro Cone Drill

WOD: For Overall Time:

Teams of 2

Buy-in = 400m shuttle run (50mx4 each)

-Then-

9-6-3

Power snatch, 155/105#

C2B

Strict hspu

Hang squat clean, 155/105#

-Then-

Cash out = 400m run (50mx4 each)

*One partner will complete one round while the other completes DU’s/singles.  Each partner will complete the same number of reps.
Score is overall time and number of DU’s/singles completed.

Friday 10.24.14

Posted: October 23, 2014 in Uncategorized

Mobility/Warm-up: (10:00)

6 exercises

Speed ladder x 3

High knees

Single leg hop (R/L)

Scissor run

Icky shuffle

Strength: (12:00)

A. 5×3 Snatch deadlift, climbing

B. 3×3 Strict press, climbing

WOD: 3 Rounds for time:

20 Box jumps, 24/20″

20 OHS, 95/65#

200m run

*Rest 2:00 between rounds