February 26, 2015

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Warm Up:
2 min jump rope
2X
10 Plyo Pushups
:30 Plank in hands
50m shuttle run
:30 Glute Bridge hold

Skill:
Accumulate 2 min Plank

Endurance: Row
100,200,300,300,200,100
Rest 1:1

WOD:
3 Hang Snatch (135/95)
9 C2B
12 Hand Release Burpees
x5

February 25, 2015

IMG_2582

Warm Up:
3 min Alt KB Snatch (35/25) (KB should not touch ground)
10 PVC Wrap Arounds
10 PVC Pass Throughs
2×8
-Drop Snatch
-Sots press
-Power Clean

Skill:
70 Hollow Rock to Superman

Strength:
4×3 Snatch Push Press behind the neck + 3 OHS @ 60%
4×2+1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 70%

WOD:
Grace
30 Clean & Jerks (135/95)
-OR-
Diane
21-15-9
HSPU
Deadlifts (225/165)
*athlete choice

February 24, 2015

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Warm Up:
3min continous Air Squats
2×10 Barbell Back Squat
:30 Wall Sit w MB squeezed between legs (20/14)
2×10 Barbell Press
:30 HS Hold

Skill:
2 minute Push Up Plank Hold

Strength:
A: 5 Bench Press @ 65-75%
B: 5 Skull Crushers (heavy as possible)
C: Max Rep in :25 Push-ups
x3

AMRAP 12 minutes:
10 Back Squats (185/125)
10 Strict Pullups
10 TU or 40 DU
3 MU

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February 23, 2015

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Warm Up:
400m
2×8 Muscle Snatch
2×8 OHS
2×8 Front Squat

Strength:
4×1 Power Snatch @ 75%
4×4 Pause Front Squat @ 65%

WOD:
“Randy”
75 Power Snatch (75/55)

February 20, 2015

IMG_2265

Warm Up:
3min Row
3×8 Strict Press
3×8 Good Mornings
3×8 Squat Clean

Strength:
A: 5 Strict Press @ 65-75%
B: 5 Good Mornings @ 65-75%
C: Max Rep in :20 Strict Press (75/55)
x3

AMRAP 12 minutes:
Ascending Ladder (3, 6, 9, etc reps each of:)
Squat Clean (135/95)
Burpees over bar

February 19, 2015

IMG_2420

Warm Up:
3min Jump Rope
3×8 Thrusters
3×8 [LIGHT] KBS
3×8 Reverse Lunges

Skill:
2 min plank hold on elbows

Death by DU:
Min 0-1: 10
Min 1-2: 20
Min 2-3: 30 etc
(10, 20, 30, etc)

AMRAP 4 minutes:
Row Cals
AMRAP 3 minutes:
KBS (70/53)
AMRAP 2 minutes:
Walking Lunges
AMRAP 1 minute:
Thrusters (95/65)
Score is # of reps for each movement

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Happy Birthday, Maddie!!!!

February 18, 2015

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Warm Up:
2 min continuous [LIGHT] KBS
3×8 Deadlifts
3×8 Pendlay Rows
2min Hip Warmer Mobility

Strength:
A: 5 Deadlifts @ 65-75%
B: 5 Pendlay Rows @ 65-75%
C: Max Rep in :20 Sumo Deadlifts (115/75)
x3

AMRAP 10 minutes:
10 Deadlifts (275/185)
15 GHD Situps

February 17, 2015

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Warm Up:
400m
3×8 Bench/Floor Press
3×5 Ring Dips
3×8 Lunges w/ KB OH
1 min Push-up Plank

Strength:
A: 5 Bench or Floor Press @ 65-75%
B: 5 Weighted Ring Dips (heavy as possible)
C: Max Rep in :20 Floor Press (75/55)
x3

WOD:
15 HSPU
20 Alt. 1-arm KB Snatches (53/35)
40 HR Pushups
20 Alt. 1-arm KB Snatches (53/35)
15 HSPU

February 16, 2015

IMG_2358

Warm Up:
2 min continuous Air Squats
3×8 Box Back Squats
3×8 Pullups
3×8 Wall Balls

Strength:
A: 5 Box Back Squats @ 65-75%
B: 5 Weighted Pullups @ 65-75%
C: Max rep in :20 Back Squats (115/75)
x3

AMRAP 8 minutes:
15 Wall Balls (20/14)
12 Box Jumps (24/20)
9 C2B

February 13, 2015

IMG_1493

Warm Up:
:90 Row + :90 Squat Therapy
3×10 Clean
3×10 Jerk
3×10 Front Squat

Strength:
A: Clean & Jerk to a Max in 10 minutes
B: 3 Hang Squat Cleans at 65-75%, Superset with Max Reps Power Snatch (115/75) in 30 seconds. Rest 1 minute. x3

AMRAP 12 minutes:
9 DB Thrusters (35/25)
1 Rope Climb