WOD – July 31, 2015

Skill Work:
Kettlebell Ground-to-Overhead (GTOH)
KB Snatch
KB Clean and Press
WOD:
5 Minute AMRAP:
8 Kb Ground to Overhead
10 Kb Front Squat

2 Minute Rest

5 Minute AMRAP:
8 Kb Ground to Overhead 
10 Kb Front Squat

 

 

By |July 30th, 2015|WOD|0 Comments

WOD – July 30, 2015

Strength
Hang Power Snatch – Build to a heavy single
Partner WOD
4 Rounds for Time:
30 Partner Wall Ball Sit Ups
20 Partner Burpees
10 Alternating Squats with Wall Ball
1 Lap around Parking Lot with Wall Ball

By |July 29th, 2015|WOD|0 Comments

WOD July 29, 2015

Strength
1 Strict Press + 3 Push Press

* Work up to a heavy set. The goal today is to get up to 85-90+% of your 1RM Strict Press.
**Keeping a stable midline while putting a barbell over head is always our biggest focus. 🙂
WOD
7 Minute AMRAP:
15 KB Swings
10 Hand Release Push Ups
5 Strict Pull-ups

 

By |July 28th, 2015|WOD|0 Comments

WOD – July 28, 2015

Strength
Deadlift
10 – 8 – 6 – 4 – 2
*Climbing in weight each set but never too heavy where it comprimises good form
WOD
“Little Chipper”
2 Rounds For Time:
25 Step Ups (24/20)
25 Toes-2-Bar
25 Burpees
25 Jumping Lunges
200 Meter Run 

By |July 27th, 2015|WOD|0 Comments

WOD – July 27, 2015

Strength

Back Squat – 1×3@70%, 1×3@75%, 1×3@80%, 1×3@85%, 1×2@90%, 1×1@95%

WOD

10 Minute AMRAP:10 Farmer Carry 15 Wall Balls (20/14)20 Double Unders

By |July 26th, 2015|WOD|0 Comments

WOD – July 24, 2015

Strength
Hang Power Snatch
Take 15 Minutes to establish a heavy Double for the day
WOD
200 Meter Run
21 Hang Power Snatches
200 Meter Run
18 Hang Power Snatches
200 Meter Run
15 Hang Power Snatches

*Bar should be loaded to 60% of Strength Work
**Run shall be out the doors and to the Right.

By |July 23rd, 2015|WOD|0 Comments

WOD – July 23, 2015

Partner WOD
16 Minute AMRAP
20 Alternating Power Cleans (135/95)
20 Alternating Step Ups
20 Alternating Burpees-Over-Bar

By |July 22nd, 2015|WOD|0 Comments

WOD – July 22, 2015

Strength
Bench Press – 5×4
*Goal is to increase weight each set
WOD
10 Minute Clock:
500 Meter Row
-Then-
AMRAP ‘Cindy’
5 Pull Ups
10 Push Ups
15 Air Squats 

or

AMRAP ‘Mary’
5 Handstand Push Ups
10 Alternating Pistols
15 Pull Ups

By |July 21st, 2015|WOD|0 Comments

WOD – July 21, 2015

Strength
15 Minutes to Establish:
Hang Clean and Jerk 
WOD
3 Rounds For Time:
400 Meter Run 
15 Thrusters (115/75)

By |July 20th, 2015|WOD|0 Comments

WOD – July 20, 2015

Strength
Back Squat – 1×3@70%, 1×3@75%, 1×3@80%, 1×3@85%, 1×2@90%
*Then one Max Effort set at 75%
WOD
9 Minute AMRAP:
10 Lunges
15 Ketttlebell Swings
20 Double Unders

By |July 19th, 2015|WOD|0 Comments