6/16/15 WOD

6/16/15 WOD

Skill: 3 rounds of: 5 C.2.B. Pull Ups 5 O.H.S.(45/35) 5 Box Jumps(30/24) Technique: 10 Building Sets of: Halting Snatch Dead Lift + Low Hang Snatch Pull Jump + Snatch WOD: 5 Rounds of: 200 m Run 3 Snatches @ 75% 12 Pull Ups

6/15/15 WOD

6/15/15 WOD

Skill: 5 Front Squats @ 50% 4 Front Squats @ 60% 3 Front Squats @ 70% 2 Front Squats @ 80% 1 Front Squat @ 90% Technique: Max Effort Front Squat 1 rep @ 95-98% rest 3-4 min 1 rep @ 95-98% rest 3-4 min 1 rep @ 95-98%  WOD: 10 min AMRAP 5 Shoot Thrus […]

6/12/15 WOD

6/12/15 WOD

Skill: 5 min AMRAP 3 Shoot Thrus 6 Wall Ball WOD: for Time Run 800 24 Ring Dips 6 Hang Squat Clean(95/65) 18 Ring Dips 12 Hang Squat Clean(95/65) 12 Ring Dips 18 Hang Squat Clean(95/65) 6 Ring Dips 24 Hang Squat Clean(95/65) Run 800 Finisher: 50 Pull Ups

6/10/15 WOD

6/10/15 WOD

Skill: Learn Turkish Get Up & Goblet Squat Clean Technique: Dynamic Effort Banded Dead Lifts @ 55% 3 reps every 40 Sec. @ 55%: 12 sets WOD: 3 rounds for time: 5 Turkish Get Ups Right Arm(45/30) 20 Goblet Squat Clean 5 Turkish Get Ups Left Arm 20 K.B.S. Optional Finisher: 100 Banded Air Squats […]

6/9/15 WOD

6/9/15 WOD

Great athletes embrace every workout in it’s entirety and don’t “cherrypick” workouts looking for just their strengths. Are you a great athlete? or a cherrypickin’ sandbagger? Hint: Wednesday we are Dead Lifting

6/8/15 WOD

6/8/15 WOD

Skill:3 rounds of 6 Squat Therapy 6 Ring Dips 6 O.H.S (45/24) 6 Box Jumps(30/24) Technique: Build to a Heavy Snatch Balance in 10 min. perform 2 more reps @ today’s max. WOD: 10-1 Ladder of: O.H.S (95/65) Burpees over the Bar Optional Finisher: 100 band pull apart 100 banded good mornings

6/5/15 WOD

6/5/15 WOD

Skill: 3 rounds of: 5 Front Squats(45/35) 5 Box Jumps(30/24) 5 H.S.P.U Test: Find today’s 1 RM Clean & Jerk  (20 min cap) WOD: 3 rounds of: 5 Power Cleans @ 75% of today’s max 10 Front Rack Reverse Lunges using the same bar 50 Double Unders

6/3/15 WOD

6/3/15 WOD

Skill: 3 rounds 6-10 Roll Back 2 split 6-10 Squat therapy 6-10 Good Mornings 6-10 toes 2 bar Technique: Dynamic Effort Banded Dead Lifts 3 reps @ 50% every 40 sec. for 12 sets WOD: 3 rounds 1 min max reps @ each movement C.2.B Pullups Double Unders Push Press(95/65) Med Ball Sit Up(20/14) -rest […]

6/2/15 WOD

6/2/15 WOD

Skill: Burgener Warm-Up Technique: 3 position Snatch every 90 Sec for 8 Sets High Hang + Mid Thigh + Just Below the Knee *Build as you are able. WOD: 5 Rounds 6 Hang Power Snatch  (135/95) Run 200 m   Finisher: 100 Russian Med Ball Twists 100 Tick-Tocks

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