Thursday, June 26, 2014

20140627

Oly: 3, 3, 2, 2, 1, 1 of heavy snatch balance.
(Can use a slight dip to aid.)

WOD: Ladder until unable to finish all cleans in a rd.
1 Min to accomplish
10 Full Squat Cleans 95/65#
AMRAP burpees for rest of the minute
1 Min rest
During each rest period add 5/10/20# to the bar depending on exp level and repeat.

Mobility!!!

20140625

Strength: 5x5 Close Grip Bench

WOD: 4 rds
5 Strict Press 115/75#
15 Pull-ups
200m Run

Accessory:
2x super set
A1) 8-12 Pullovers
A2) 8-12 Landmines

Mobility!!!

Tuesday, June 24, 2014

20140625

WOD: 18 Min Conga Line 1 min intermission
1 min Thrusters 45/35#
1 min GHD Sit-Ups
1 min KB Snatch 53/35#
1 min Iron Mike
1 min Alternating Pistols
1 min Hang Power Cleans 95/65#
1 min Box Jumps 24/20"
1 min KBS 53/35#
1 min Med Ball Clean 20/14

1 min Rest

1 min Wall Ball 20/14#
1 min T2B
1 min GHD Hip Raises
1 min Mad Russians 35/15#
1 min KB Clean 53/35#
1 min Row
1 min HRPU
1 min Tuck Jumps
1 min Burpees

Monday, June 23, 2014

20140624

1 RM: Split Jerk 

WOD: 3 rds
8 Strict HSPU
10 OH weighted Sit-ups
12 Ring Dips
40 DU
:30 rest

 Mobility!!!

Sunday, June 22, 2014

WOD tomorrow 20140623

Hey Everyone, we are going to be doing the WOD at noon tomorrow instead in the morning and afternoon since it is a down day for both the SOG and the ARW. Looking forward to seeing you all tomorrow.

20140623

Oly: 6x2 Hang Squat Clean Drops WOD: 12 min AMRAP 12 Front Rack Lunges (6 ea leg) 12 Box Jump Step Downs 12 KBS 53/35# Mobility!!!

Friday, June 20, 2014

20140620


Str: 3x8 shldr press WOD: 12 min AMRAP 3 MU 10 mad Russians 20 p. Press wallballs

Wednesday, June 18, 2014

20140619


Oly: 6x3 squat snatch WOD: 4 RFT 3 front squat 60-75% 1rm 20 KBS 53/35 1:00 box jumps Post WOD: 2x1:00 GHD hip extensions

Tuesday, June 17, 2014

20140618


WOD: Chipper run 400m run 1:00 T2B 400m run 1:00 ring rows 400m run 1:00 ring dip 400m run 1:00 burpees 400m run

Monday, June 16, 2014

20140617


Strength: 3x5 Heavy Tempo High Back Squat WoD: 3 RFT 8 Deadelifts 135/95 8 Power Cleans 135/95 8 (alt) Front Rack Lunges 135/95 :90 AMRAP Air Squat :45 Rest

Sunday, June 15, 2014

20140616


Oly: 3x5 split jerk work speed WOD: 10 min AMRAP 10 pull-ups 20 push-ups 30 sit-ups 40 DU

Wednesday, June 11, 2014

20140612


2x max pull-ups Get decent rest between sets WOD: 3RFT 6 HSPU 10 pendlay row 135/95 1:00 hollow rock No rest

Tuesday, June 10, 2014

20140611


WOD: 16 min Amrap 20 alt pistols 10 ea 10 burpee box jumps 10 wall balls 400m run

Monday, June 9, 2014

20240610


1 RM push press WOD: 4 RFT 4 MU 8 HRPU 1:00 KTE :45 rest Post WOD 1:00 battle ropes

Sunday, June 8, 2014

20140609


6x3 OHS WOD: 10 min Amrap 8 squat cleans 135/95 8 Russian swings 70/53 40 DU

Thursday, June 5, 2014

20140606


9x3 speed bench 3 narrow, 3 normal, 3 wide WOD: 14 min AMRAP 5 push press 135/95# 10 KBS 53/35# 15 burpees

Wednesday, June 4, 2014

20140605


6x2 clean high pull (2x90, 2x100, 2x110% 1RM power clean) WOD: 3 RF 6 tires flips 10 broad jumps 45 sec wallball 20/14 30 sec rest

Tuesday, June 3, 2014

20140604


Wod Cindy 15 min Amrap 5 pull ups 10 push ups 15 air squats

Monday, June 2, 2014

20140603


6x3 push jerk ft stay together

WOD:
3RFT
400m run
20 KB snatch 53/35# 10ea
30 DU

20140602


1rm Deadlift
WOD: chipper
10, 9,8,7...,3,2,1
Front Squat 135/95#
Pause Box Jumps 24/20"