20150302

IT'S MARGARITA'S BIRTHDAY WOD.

So to be nice I picked all of her favorite movements.

WOD: 10 rds

5 OHS 135/95#

20 DU

At the top of each minute 2 burps to a 6"tgt.

20150205

Strength: 9x3 Speed Bench (45 sec rest)
(Make sure you maintain the same bar path so choose an appropriate weight)

WOD: 3rd
1:00 Battle Ropes
1:00 Sledge Hammers
rest as appropriate

Acc:
3x4 weighted corn on the cob pull-ups
3x10 Rollouts

20150204

20 Min AMRAP
4 Hang Snatch 95/65#
8 OHS same#
12 Box Jump Step Downs 24/20"
40 Double Unders

20150203

1 RM Back Squat!!!!
(Was supposed to do last month but I wanted to get everyone a couple of weeks back at it before trying.)

WOD: Double Tabata

Tabata 1
4 Row/4 Burpee

2:00 Rest

Tabata 2
4 KBS/4 Superman Hold

Mobility!!!

20150202

4rds                               

8 L-Sit Pull-Ups                 

8 Ring Pushups                

20 4-Count Mtn Climbers

Acc: 100 Butterfly Sit-ups for time

Mobility

20150130

WOD: 10 min AMRAP
10 1-handed DB Snatch40/30 (ea arm)
5 1-handed DB OHS 40/30 (ea arm)
30 DU

Mobility!!!

20150129

Oly Practice:

10 EMOM 3 pos snatch

6x2 Hvy pause snatch pull

Adductor/Abductor work

20150128

Barbara
20 Pull-Ups
30 Pushups
40 Sit-ups
50 Air Squats

20150122

Skill: Clean 20-30 mins                     

WOD: 5 rds                   

6 Hang Power Clean (moderately heavy)                         

1:00 Plank                                           

2:00 Rest

Mobility!!!

20150119

WOD: 3 Rds                               

10 Squat Cleans 135/95    

10 KB Snatch 53/35         

50 DU

Mobility!!!

20150116

WOD: 12 min AMRAP                  

3 HSPU                           

6 Ring Rows                    

12 Burpees                     

24 Sit-ups

20150115

Skil Work: Snatch            

WOD: 5x5 Front Squat     

Acc: 2x AMRAP Hip Raises

Mobility!!!

20150114

WU: Roxanne

WOD: 20 min AMRAP                  

10 C&J 95/65#                 

10 lunges ea leg               

50 DU

Mobility!!!

20150113

WU

WOD: 3 rds
10 Pull ups
15 T2B
20 HRPU

Acc: 2xAMRAP GHD Situps

Mobility