10/30/14 WOD

Posted: October 30, 2014 in Uncategorized

Warm up- 2 rounds of 20 PVC pass thrus, 20 air squats, 10 sit ups, 10 push ups

Strength- weighted pull ups 5×3

WOD- EMOM 15min. of: 1 clean + 5 front squats @60% of max clean weight

10/29/14 WOD

Posted: October 29, 2014 in Uncategorized

Warm up- 2 rounds of 20 PVC pass thrus, 20 jumping jacks, 10 push ups, 10 lunges

Skill- go over burgener warm up, shorter version of snatch technique with PVC

WOD- “Helen” 3 RFT of: 400m run, 21 KBS 53/35#, 12 pull ups

10/28/14 WOD

Posted: October 27, 2014 in Uncategorized

Warm up- 2 rounds of 20 PVC pass thrus, 10 KBS, 10 push ups, 20 air squats

Strength- Deadlift: 5@50%, 5@60%, 5@70%, 3@80%, 1@90%

WOD- 21-15-9 of: thrusters 95/65# and bar over burpees

10/27/14 WOD

Posted: October 27, 2014 in Uncategorized

Warm up- 2 rounds of 20 PVC pass thrus, 20 air squats, 10 push ups

Skill- spend 5-10min teaching handstand walk and practicing on wall, etc.

WOD- 3 RFT of: row 500m, 50 DU/150 singles, 400m run

10/25/14 WOD

Posted: October 25, 2014 in Uncategorized

1RM Bench

 

“Elizabeth”

21-15-9:

Clean 135/95#

Ring dips

10/24/14 WOD

Posted: October 24, 2014 in Uncategorized

Deadlift 1RM

Overhead squat 1RM

Max kipping pull ups

Or

5 rounds:

10 thrusters 95/65#

10 Chest to bar Pullups

10/23/14 WOD

Posted: October 23, 2014 in Uncategorized

Front Squat 1RM

Max HSPU

500M Row fastest

Or

50-40-30-20-10 air squats

6-9-12-15-18 HSPU