WELCOME..!


3/30/15

Skill:
learn the K.B. Swing Snatch

Technique:
Dynamic Effort Cleans
12 sets of 2 reps every 40 secs @ 60%

WOD: 8 min AMRAP
5 K.B. Swing Snatch Right Arm
5 K.B. Swing Snatch Left arm
10 Goblet Reverse Lunges

Finisher:
100 Tick Tocks
75 Med Ball V-Sits




3/26/15 WOD

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Workout 15.5 Variations


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.




3/26/15 WOD

Mobility- Skill Improvement – Make Up a WOD You Missed




3/25/15 WOD

Skill:
row 1000 m.

Technique:
Banded Dead Lifts
Build to a Heavy 1 rep

WOD:
9-7-5-3-1
Thrusters (115/80)
Burpee Box Overs

Finisher:
150 Band Pull Apart
100 Banded Good Morning




3/24/15 WOD

Skill:
5 Sots Press
5 OH. Squats
5-10 C.2.B. Pull Ups

Technique:Build as you are able
5 sets of: Muscle Snatch x 3
5 Sets of: Power Snatch x 3
5 sets of: Snatch x 3

WOD:for time
50 Pull Ups
100 Med Ball Sit Up
50 Banded Ring Push Ups