12/1/14

Snatch Complex-
Snatch pull(pause @knee) + Power Snatch
5x3 @65%
WOD-
For Time
50 S20 135/95
*25 Dubs every time bar is dropped*

TIME CAP-8 min 

11/26/14

WOD
-Teams of 2:
Run 2400m  *switch every 400m and 15 Burpees before switch*

300 DUBS(3:1) *switch every 50 and 10 burpees before every switch*

 Row 150 Cals *switch every 15 Cals and wall sit until partner finishes*


Class Times for tomorrow-Noon,4:30 and 5:30

Going Up on a Tuesday

Strength:5x4 @75%Back Squat

WOD:8 min AMRAP 

5 Thruster 115/85

5 Pull ups 

11/24/14

Strength: 6x3 Snatch Complex
Snatch deadlift( pause at knee and hip) + snatch pull+ squat snatch 60-75%

WOD:5 Rounds
15 box jumps
12 hang cleans 135/95
9 T2b

11/21/14

Skill Work: 10-15 min to go over Kipping pull ups

WOD:DEATH BY:
 RUSSIAN KBS 70/55
*increase by 2 each min *

11/20/14

Strength: 6x3 Back Squat @82.5%

WOD: For Time
1-2-3-4-5-4-3-2-1
Wall Walks
*4 OHS (115/85) before each set of wall walks*

11/19/14

For Fun: For time:
Run 2 miles

WOD:3rounds
20 H.R Push ups
15 Deadlifts 185/135
20 sit ups (Rx+ GHDS )

11/18/14

Skill: Max set of kipping Pull ups

Strength: 1rm OverheadSquat(from rack)

WOD: 15- min Emom
1st- 13 Cal Row
2nd- 35 Double Unders
3rd- 30 sec  Max Thrusters (65/45)
Score with be total number of thrusters

11/17/14

Strength: 1rm snatch

WOD:10 mon AMRAP
10 burpee box jumps
5 squat cleans 155/115

11/14/14

Strength: Strict Press-
80%x Max unbroken
75%x Max unbroken
70%x Max unbroken
60%x Max unbroken
50%x Max unbroken
Rest at least 2-3 min between each set

WOD:
Run 800m
45 Thrusters 95/65
Run 400m

11/13/14

Strength: 7x2 Deadlift(Heavy as possible reps must be tng)

WOD: 15 min AMRAP
15 Push ups 
12 Deadlifts 135/95
9 Box Jumps

11/13/14

Strength: 5x5  Back squat start @75% and build

WOD 6 Rounds
15 Wall Balls
40 DU

11/11/14

Skill: Coach will give go over how to climb the rope for 10-15min

WOD: For Time

100 T2B 

25 min time cap 

11/10/14

Strength: 20-25 min to find 1rm clean.

WOD: "Anderson Test"
5 min AMRAP
Row 750
Then with reminding time AMRAP burpees over the rower(two foot take off is required for RX )

11/7/14

WOD:
0:00-10:00
For Time:
50 HSPU
10:00-20:00
3 Rounds
Row 300
12 Pull Ups
20:00-????
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

* score is time it took to complete griff*

11/5/14

Strength: Front Squat 4x3 @80%

WOD: 4min AMRAP x3
7 kbs 55/35
5 burpees
Rest  2 between Rounds

11/5/14

Strength: 5x2 Power Clean  @70%( if it's feeling light it ok to go up)
WOD:30-20-10
Wall Balls 20/14
Deadlifts 185/135
* the goal for this WOD is to go unbroken*
Just a reminder if you want to do the JAAL let a coach  know, speak up soon or forever hold your peace.

11/4/14

Strength: 5x5 Push Press (build to a heavy set)

WOD:18 min AMRAP
12 S2O 115/75
40 DU
9 T2B

If you want to compete in the JAAL Saturday let me know...check the JAAL Facebook for the events

11/3/14

Strength:
5 min EMOM
1 squat clean @75%
Rest 1 min
5 min EMOM
1 squat clean@80%
Rest 1 min
5 min  EMOM
1 squat clean@85%

WOD:21-15-9
Back Squats ( @bodyweight)* from Rack or Floor*
*Run 400m AFTER each set*