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

Thursday 10.23.14

Posted: October 22, 2014 in Uncategorized

Mobility/Warm-up:  (10:00)

6 exercises

Burgener warm-up

Junkyard dog (1st half)

Strength: (20:00)

A. Work to a heavy Snatch push press

B. Work to a heavy OHS

C. Work to a heavy Snatch balance

D. Work to a heavy Squat snatch

WOD:  For Time:  (12:00 Time Cap)

800m run

30 KBS, 70/55#

15 MU/30 Pull-ups or rows + ring dips or push-ups

Wednesday 10.22.14

Posted: October 21, 2014 in Uncategorized

Make-up Monday and Tuesday Wods

Open gym if you have everything made up

Tuesday 10.21.14

Posted: October 20, 2014 in Uncategorized

Mobility/Warm-up:  (12:00)

6 exercises

2:00 of DU’s

5 Bear complexes, 45/35#

10 Box jumps, 30/24″

Strength:  (15:00)

A. 5×3 T&G Power clean & jerk, climbing

B. 3×3 Back squat, climbing

WOD:  3 Rounds for time: (12:00 Time Cap)

7 Burpees over the bar

11 Thrusters, 135/85#

15 T2B

*With time remaining ME evil wheels.

Monday 10.20.14

Posted: October 19, 2014 in Uncategorized

Mobility/Warm-up: (12:00)
6 exercises
Burgener warm-up
Speed ladder x3
*High knees
*Single foot hops (R/L)
*Scissor run
*Icky shuffle

Strength: (15:00)
A. 3×5 Hang power snatch, climbing
B. 3×5 Clean deadlift, climbing

WOD: “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Cool-down/Maintenance:
Jog/walk – 5:00
Mobility/Roll out

Saturday 10.18.14

Posted: October 17, 2014 in Uncategorized

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

6 exercises

3 Rounds

5 Box jumps, 30/24″

1 Slow snatch deadlift, bar or pvc

3 Hang power snatches

5 OHS

7 Arch swings to hollow body

WOD: For Time:

“Teams of 2″

8-6-4-2

Thruster, 155/95#

Bar MU/C2B (Rows 16-12-8-4)

OHS

Strict hspu/box hspu

*Kicker = Each time you break-up reps perform 3 burpees. (Only individual, not both)

**Partner A begins the first movement and reps, then partner B begins the first movement and reps.  Both partners work at the same time down the ladder, but partner B may not pass partner A during the cycle or work on the same movement.  Each partner must run a 200m shuttle run (4x50m) at the breaks of the wod, and only one partner may run at a time.

Friday 10.17.14

Posted: October 16, 2014 in Uncategorized

HAPPY BIRTHDAY JIMMIE!!

Mobility/Warm-up/Skill: (12:00)

6 exercises

1:00 of L-hold

2:00 of HS walk/HS hand-releases

3:00 of Turkish Get-up & Hang squat clean technique work

Strength: (12:00)

A. 3×5 Strict press, climbing

B. 3×5 Power snatch, climbing

WOD: AMRAP 10:

17 Body blasters (Burpee + Pull-up + K2E)

14 Curtis P’s, 135/85# (Hang squat clean + lung right + lunge left + push press)

Cool-down/Maintenance:

Jog/walk – 5:00

Mobility/Roll out