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!!!

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

20140624

1 RM: Split Jerk 

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

 Mobility!!!

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!!!

20140620

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

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

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

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

20140616

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

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

20140611

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

20240610

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

20140609

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

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

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

20140604

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

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"