8.25.15 WOD
August 24, 2015Oly Strength: Power Snatch – 5 x 2 Power Clean – 5 x 2 WOD: 5 Rounds for Time: 5 (Squat) Cleans 135/95 4 Front Rack Lunges 135/95 3 Thrusters 135/95 2 Burpees w/Lateral Bar Hop
Oly Strength: Power Snatch – 5 x 2 Power Clean – 5 x 2 WOD: 5 Rounds for Time: 5 (Squat) Cleans 135/95 4 Front Rack Lunges 135/95 3 Thrusters 135/95 2 Burpees w/Lateral Bar Hop
8.24.15 WOD
August 23, 2015Athletes, last and final week of the beginner oly program. We will be establishing 1 rep maxes the following week. Oly Strength: Clean & Jerk – 5 x 1 Clean Pull – 3 x 2 Back Squat – 5 x 2 WOD: For max Cal 2, 5 Minute rounds of: 400m Run 30 Burpees ME Cal Row Rest 2 minutes In round 2 swap out the burpees with box jumps 24/20.
8.21.15 WOD
August 20, 2015Oly Strength: Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single WOD: 14 Minute AMRAP of: 12 Hang Power Snatch 75/55 6 Toes to Bar
8.20.15 WOD
August 19, 2015Oly Strength: Hang Snatch – 5 x 3 Power Clean & Power Jerk – 5 x 1+1 Overhead Squat – 5 x 1 WOD: "Tabata" Deadlift 135/95 This would be an easy WOD if it was just a tabata deadlift. So here is your kicker. You are not allowed to put the barbell down during the rest periods. You may not rest the barbell on your quads at anytime. You must hang the Barbell at the hang position and hold it. If you drop your barbell, you must add a roun
8.19.15 WOD
August 18, 2015Athletes, just a reminder about our pool WOD this Saturday at 8 and 9am at the George Prout Pool in Richland off of Swift. It is 5 dollars for members and 10 for non members. There will be no Saturday WOD at the box. We will all meet at the pool and do a WOD there. Hope to see everyone there bright and early. Oly Strength: Snatch – 5 x 1 Snatch Pull – 3 x 3 Front Squat – 5 x 2 WOD: For Time: 400m Run 45 Back Squats 115/80 200m Run 30 Fro
8.18.15 WOD
August 17, 2015Athletes, I forgot to mention that the next two weeks will be five day of Oly Strength. It will be Monday through Friday this week and next, followed by a week of 1 rep maxes. Oly Strength: Power Snatch – 5 x 3 Hang Clean – 5 x 2 WOD: 5 Rounds for time of: 1 Rope Climb 3 Deficit Handstand Push-Up 4/2" 5 Bar Muscle-Ups 14 Minute time cap.
8.17.15 WOD
August 16, 2015Athletes, just a quick word on our Oly Strength cycle that we have started. The first four weeks of this is all structured to be form work. If you have an ego get rid of it. Your coaches have been instructed to make sure your technique is perfect. If you are not there they will tell you to lower the weight or even work the movements with just PVC. This is your time to learn the basics of the Snatch and Clean & Jerk. Strength: Clean & Jerk
8.14.15 WOD
August 13, 2015Oly Strength: Snatch – 6 x 1 Clean & Jerk – 6 x 1 Front Squat – 3 x 1 WOD: Every 30 seconds for 10 minutes of: First 30 Seconds: 14 Double Unders Second 30 seconds: 7 Deadlift 225/160
8.13.15 WOD
August 12, 2015Oly Strength: Power Snatch – 5 x 3 Power Clean & Power Jerk – 5 x 3(1+1) Overhead Squat – 5 x 3 Increase the weights from last week as you’re able to. WOD: "Helen" 3 Rounds for time of: 400m Run 21 Kettlebell Swings 53/35 12 Pull-Ups 15 Minute time cap.
8.12.15 WOD
August 11, 2015WOD: For time: 21-18-15-12-9-6-3 of: Barbell Good Mornings 75/55 Toes-to-Bar weighted Supermans 5's/2.5's Russian Twists 45/25 For the superman each hand will have a 5 (men)/2.5# (women) plate in it. For the Russian twist use a bumper plate.
