04/20/15

Posted in WODs

Fitness
A) Push press
3RM

B) Skill work
Athlete’s choice

Performance
A) Front pause squat
5sec in bottom, 12sec in top
-1RM, then…
-3×3 @ 80%

B) 15 minute cap
21 thrusters
21 pull ups
21 double unders
3 laps
15 thrusters
15 pull ups
15 double unders
2 laps
9 thrusters
9 pull ups
9 double unders
1 lap

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04/17/15

Posted in WODs

If you have anything in the cubbies that you want to keep, make sure to grab them soon. On Sunday I will be donating or trashing whatever is left behind.

Fitness
A) Overhead squat
10rm, then 95% and 90% for 10

B) Accessory work
Athlete’s choice

C) Skill work
Athlete’s choice

Performance
A) EMOM 6
Power snatch, starting at 80%

B) EMOM 6
Power clean, starting at 80%

C) Every 90 seconds x 6
Power snatch + btn jerk + hang power snatch

D) Every 2 minutes x 6
Deadlift + power clean + pause front squat + push press + pause jerk

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04/16/15

Posted in WODs

Fitness
A) Deadlift
Week 3

B) Row Time Trial
250m
3 attempts, 3 minutes rest between attempts

Performance
A) Skill work
Athlete’s choice

B) Bench press (or Jerk)
10rm (or 5rm) then drop sets at 95% & 90%

C) AMRAP 12
10,20,30… KB swings
1,2,3…. Rope climbs

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3 announcements

Posted in WODs

1 -  rope climbs today (performance), wear socks/pants

2 – closed this sunday

3 – low bar back squats are not allowed anymore. High bar only. You’ll thank me later.

See you at the gym.

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04/15/15

Posted in WODs

Fitness
A) Back squat
10rm, then 95% and 90% for 10x

B) Every 90 seconds for 16 intervals
-odd: 1-10x strict pull ups
-even: Run a lap

Performance
A) Snatch
Working up to 88%

B) Clean and jerk
Working up to 88%

C) Accessory work
Athlete’s choice

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04/14/15

Posted in WODs

Fitness
A) Bench press
10rm, then 95% and 90% for 10

B) Mobilize

C) EMOM 18
1 – 10-20 calorie row
2 – 3-5x thrusters
3 – 1-10x t2b

Performance
A) Deadlift
Week 3

B) Speed deadlifts
Week 3

C) EMOM 18
1 – 1-3x muscle ups
2 – 3-5x hang snatch high pulls
3 – 30x double unders

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04/13/15

Posted in WODs

Fitness
A) Push press
5RM then 95% & 90% for 5

B) Skill work
Athlete’s choice

Performance
A) Front pause squat
Week 3
-1rm pause squat then 3×3 @ 85%

B) Row
250m time trial
-3 attempts
-cumulative score counts, so no sand bagging

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04/10/15

Posted in WODs

Fitness
A) Overhead squat
10rm, then 95% & 90%

B) Accessory work
Athlete’s choice

C) Skill work
Athlete’s choice

Performance
A) EMOM 6
Power snatch, starting at 78%

B) EMOM 6
Power clean, starting at 78%

C) Every 2 minutes for 10 minutes
Snatch deadlift
Hang power snatch
Btn push press
Snatch balance
Overhead squat

D) Every 2 minutes for 10 minutes
Power clean
Strict press
Hang power clean
3x push press
Hang power clean
5x jerk

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04/09/15

Posted in WODs

Fitness
A) Deadlift
Week 2

B) 21-15-9
Double unders
Pull ups
Kb swings

Performance
A) Skill work
Athlete’s choice

B) Bench press or (Jerk)
10rm or (5rm)
-then 95% and 90% for 10 or (5)

C) EMOM 10
5 power snatch
10 wall balls
15 double unders

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04/08/15

Posted in WODs

Fitness
A) Back squat
10rm, then 95% and 90% for 10

B) AMRAP 6
6 thrusters
6 pull ups

C) AFAFP
100 abmat sit ups (L3 will do Annie 2.0)

Performance
A) Snatch
Working up to 85%

B) Clean and jerk
Working up to 85%

C) Accessory work
Athlete’s choice

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