Tuesday 9/30/14

Skill:
Power clean progression, 3×3 for all
high hang clean
2 position clean (high, mid hang)
hang clean
3-2-1 takeoff

Strength:
4×2 power cleans, ascending

WOD:
OTM for 5 minutes-
2 wall walks
8 box jumps 24/20″

Beginners:
OTM for 5 minutes-
3 inch worms
6 box jumps

Comp:
OTM for 5 minutes-
3 wall walks
10 box jumps (no step ups)

 


Monday 9/29/14

Skill:
Handstands-
wall facing, partner spotted free standing

Strength:
3×6 pause back squats @45-55%

WOD:
As interest and attendance allows, we will be doing this as a judged workout in heats.
AMRAP in 8 mins-
50 wall balls 20/14
100 double unders
50 toes to bar


Saturday 9/27/14

Happy weekend!!  We’ve got a great morning in store and beautiful weather to boot!

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9am WOD:
EMOM for 6 mins, 2 clean and jerks

WOD:
3 rds for time-
Run 400m
15 KBS
9 pull ups
(May scale up to “Helen” 21 KBS, 12 pull ups)

10 am Hero WOD

“Jag 28″
For time:
Run 800 meters
28 Kettlebell swings
28 Strict Pull-ups
28 Kettlebell clean and jerks
28 Strict Pull-ups
Run 800 meters


Friday 9/26/14

Skill/Strength:
4×3 OHSQ
3×1 snatch balance
3×2 hang “squat” snatch
4×1 snatch

WOD:
30 calorie row
25 abmat sit ups
2o front rack (single)DB lunges 40/25
15 grasshoppers L/R=1
10 left arm DB thrusters 40/25
10 right arm DB thrusters
15 grasshoppers
20 front rack lunges
25 abmat sit ups
30 calorie row

 


Thursday 9/25/14

Skill/Strength:
10 mins, EOMOM-
5 push ups (scale up to most difficult variation)
5 ring rows (scale up to horizontal with elevated feet)

WOD:
4 min AMRAP-
6 cleans 115/75
8 TTB
Rest 2 minutes
4 min AMRAP-
6 push presses 115/75
8 box jumps

Beginners:
4 min AMRAP-
5 hang power cleans
7 K2E
Rest 2 minutes
4 min AMRAP-
5 push presses
7 step ups

Comp:
4 min AMRAP-
6 cleans 135/95
8 unbroken TTB
Rest 2 minutes
4 min AMRAP-
6 push presses 135/95
8 box jumps 24/20″ (no step ups)

 


Wednesday 9/24/14

Skill/Strength:
a) Bulgarian split squats- 6 sets of 5 each leg (dumbbells/ KBs)

b) 3 rounds alternating OTM
6 windshield wipers
6 pike ups on rower seat
30 second plank

WOD:
2-4-6-8-10
wall balls and burpees to 6″ target
Rest 2 mins then descend
10-8-6-4-2
wall balls and burpees to 6″ target
*Beginners do regular burpees*
*Comp use 25 lbs/14 lbs to 10*


Tuesday 9/23/14

Strength:
a) EMOM for 6 mins, complete 2 deadlifts at 80-85%

b) Dips- 4 sets of 3-5 reps with 5 second hold support in between

WOD:
200m run
2 rds of Cindy
200m run
2 rds of Cindy
200m run
2 rds of Cindy
200m run

Beginners use 5/5/10 rep scheme