WELCOME..!


1/30/15 WOD

1) Take 10 min to Build to Today’s Heavy Clean & Jerk

2) Complete as many rounds as possible in 5 min of:
95/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
95/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
95/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
95/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
95/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

-Rest 5 min-

Complete as many rounds as possible in 5 min of:
95/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
95/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
95/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
95/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
95/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

-Rest 5 min –

Complete as many rounds as possible in 5 min of:
95/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
95/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
95/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
95/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
95/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…




1/29/15 WOD

MOBILITY – SKILL IMPROVEMENT – MAKE UP A WOD YOU MISSED




1/28/15 WOD

1) 3 rounds of:
10 Bottoms Up K.B. Press
5 pistols ea. Leg
10 C.2. B. Pullups

2) 3 Position Snatch 6 Sets:
High Hang, Low Hang, Floor

3) 4 Sets of  Snatch Grip RDL x3 @ 100-110%

4) Annie:
50-40-30-20-10
Sit Ups
Double Unders

 




1/27/15 WOD

1) 6 round Tabata Double Unders

2) 3 Rounds of
5 H.S.P.U.
5 Knees 2 Feet
5 Back Roll 2 Stand

3) in 10 min or less find today’s 1 RM Shoulder press
* a Push Press or Push Jerk is a No Rep

4) for Total reps:
8 min max rep H.S.P.U
4 min max rep Box Jumps
2 min max rep K.B.S
1 min max rep Burpees




1/26/15 WOD

1) 3 rounds of:
10 Bottoms Up K.B. Press
5 Pistols Each Leg
10 C.2.B Pullups

2) Touch n’ Go Clean and Jerk x3 every 90 Sec for 10 sets(squat clean)
* build by feel through the sets, keep focused on good mechanics. (this is essentially a “Ground to Overhead” in a Clean and Jerk Style, no Snatching today.)

3) 10 Round Tabata Mash Up of:
Toes 2 Bar
Wall Ball