WOD

8.27.14

Warm Up: 400 M Run 10 pumps 5 PVC PT complex 10 Goblet squats 10 Ring Rows 10 one-legged KB deadlift 5 chin ups then 20 sec. chin up hold  SWOD:Deadlift  10-10-10-10-10 Progressive Rest 3 min. between sets WOD: 4 RFT of -  10 pistols (5 ea. leg) 10 Box jumps (24/20) 10 Toes to [...]


August 26th, 2014 | Comments (0)

8.26.14

Warm Up: 400 M Run 10 pumps 5 PVC PT complex 10 Goblet squats 10 Ring Rows 10 one-legged KB deadlift 5 chin ups then 20 sec. chin up hold    WOD: Benchmark “Nicole” 20 min. AMRAP 400 M Run  Max rep pullups (Strict, kipping or butterfly.) Goal: To get as many consecutive pull ups [...]


August 25th, 2014 | Comments (0)

8.25.14

Warm Up: 400 M Run 10 pumps 5 PVC PT complex 10 Goblet squats 10 Ring Rows  10 one-legged KB deadlift 5 chin ups / 20 sec. chin up hold  Repeat   SWOD: Back Squat 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 75% 6 @ 70% 8 @ [...]


August 24th, 2014 | Comments (0)

08.22.14

Warm Up 10 PVC pass though 10 PVC good mornings 10 PVC overhead squats 10 PVC overhead lunge 5 strict pull up or scapula pulls   Skill Rowing 10 minutes going over the technique   WOD 200 meter run 20 ab mat situps 21 Russian twits (14/10)  l/r=1 21 superman 200 meter run 20 ab mat situps [...]


August 21st, 2014 | Comments (0)

08.21.14

Warm Up 10 PVC pass though 10 PVC good mornings 10 PVC overhead squats 10 PVC overhead lunge 5 strict pull up or scapula pulls   Skill Rowing 10 minutes going over the technique   SWOD Bench press 12 reps @ 50% 10 db curls (35#/20#) per arm 10 reps @ 60% 10 db curls (35#/20#) per arm [...]


August 20th, 2014 | Comments (0)

08.20.14

Warm Up 10 PVC pass though 10 PVC good mornings 10 PVC overhead squats 10 PVC overhead lunge 5 strict pull up or scapula pulls   Skill Rowing 10 minutes going over the technique   WOD 2 rounds 25:00 Time Cap 10 thrusters (65#/45#) 400m row 10 thrusters 300m row 10 thrusters 200m row 10 thrusters [...]


August 19th, 2014 | Comments (0)

08.19.14

Warm Up 10 PVC pass though 10 PVC good mornings 10 PVC overhead squats 10 PVC overhead lunge 5 strict pull up or scapula pulls   Skill Rowing 10 minutes going over the technique   SWOD 3 position snatch work        at 75% of 1rm max below the knee 3-3-3-3 above the knee 2-2-2-2 below [...]


August 18th, 2014 | Comments (0)

08.18.14

Warm Up 10 PVC pass though 10 PVC good mornings 10 PVC overhead squats 10 PVC overhead lunge 5 strict pull up or scapula pulls   Skill Rowing 10 minutes going over the technique   WOD 4 min box jumps (24″/20″) 30 sec rest 4 min pull ups 30 sec rest 4 min burpees 30 [...]


August 17th, 2014 | Comments (0)

8.15.14 WOD

Warm-Up: – 400 m run – Dynamic lunge (down/back) – 15 KB goblet squats – 15 pumps Repeat – Shoulder activation with band SWOD: One Rep Max – Snatch Warm-up sets: – 8 reps – 30-50% of 1rm, rest ~ 2 minutes – 5 reps – 60% of 1rm, rest ~ 2 minutes - 3 reps – [...]


August 14th, 2014 | Comments (0)

8.14.14 WOD

We have three more lifts left to test for a 1 rep max.  Today will be a fun “active” rest day and then we will snatch tomorrow.  The next two lifts will be a clean and a jerk from the rack (two separate lifts).  If you already know your 1 rep max for the clean [...]


August 13th, 2014 | Comments (0)