8.11.15 WOD
August 10, 2015
Oly Strength:
Snatch – 5 x 3 (6 minutes)
Snatch Pull – 4 x 3 (5 Minutes)
Front Squat – 5 x 3 (6 minutes)
WOD:
For Time:
150 KB Swings 53/35
Every time you break the KB Swings you must do 5 dive bombers before returning to the KB Swings. You have a 12 Minute time cap.
8.10.15 WOD
August 9, 2015
Athletes, info for our pool WOD is on our events board. Check it out and make sure to save the date.
Oly Strength:
Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5
WOD:
5 Minute AMRAP of:
5 Burpees
3 Cartwheels
100m Sprint
Rest 1 minute then:
5 Minute AMRAP of
6 Over Box Jumps 24/20
4 Hand Stand Push-Ups
8.7.15 WOD
August 6, 2015
Oly Strength:
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
Note: your form is priority. If you are losing form DO NOT go up in weight. Check your ego at the door.
WOD:
For Time:
50 Sit-Ups
20 Deadlifts 225/160
40 Sit-Ups
20 Deadlifts 225/160
30 Sit-Ups
8.6.15 WOD
August 5, 2015
Oly Strength:
Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3
WOD:
For Time:
400m Overhead Carry 20/14
50 Toes to Bar
50 Wallballs 20/14 @10/9'
400m Overhead Carry 20/14
15 Minute time cap.
8.5.15 WOD
August 4, 2015
Athletes, here is the video of Milko doing a snatch, it is in slow motion. Pay close attention to his first pull and how his knees move back as soon as he pulls that bar up. Also watch his full extension at the top of his should shrug (finished position).
WOD:
16 Minute EMOM of:
5 Burpees
15 Double Unders
8.4.15 WOD
August 3, 2015
Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.
Oly Strength:
Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3
WOD:
10 Minute AMRAP of:
200m Run
7 Bar Muscle-Ups
8.3.15 WOD
August 2, 2015
Athletes, today we will be starting a starters program for oly lifting. This program is very short, but it will help everyone with the more complex program we will have coming up in the next few months.
Oly Strength:
Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise. Athletes make sure to keep track of your weights. These will help y
7.31.15 WOD
July 30, 2015
WOD:
For time of:
100 Double Unders
90 Sit-Ups
80 Squats
70 Grass Hoppers
60 Walking Lunges
50 Broad Jumps (6' min.)
40 Push-Ups
30 Thrusters 95/65
20 Ring Rows
10 Burpee Pull-Ups
7.30.15 WOD
July 29, 2015
WOD:
For Time:
*Rest is mandatory and should be exact!
20 Unbroken Wall Balls 20/14 (REST 2:1)
30 Unbroken Wall Balls 20/14 (REST 2:1)
50 Burpees (NO REST)
20 Unbroken Wall Balls 20/14 (REST 2:1)
30 Unbroken Wall Balls 20/14
*if a wallball set is broken, then you must complete 5 burpees before continuing. On your rest, if it takes you 1 minute to complete 20 wallballs, then you must take 2 minutes of rest.
7.29.15 WOD
July 28, 2015
Skill:
10 Minutes of skill work on something you need work on or a goal.
WOD:
10 Minute AMRAP of:
35 Double Unders
14 Pistols
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