Skill:
Hang Snatch into a squat
5 X 5 add weight every set.
RTG: 1 Rep Max Hang Clean
WOD:
10 min AMRAP
7 Cleans RTG 135/95 Rx 95/65
15 Wall Ball 20/14
Friday 09/27/13
Friday 09/27/13
Skill:
Hang Snatch into a squat
5 X 5 add weight every set.
RTG: 1 Rep Max Hang Clean
WOD:
10 min AMRAP
7 Cleans RTG 135/95 Rx 95/65
15 Wall Ball 20/14
Skill:
Hang Snatch into a squat
5 X 5 add weight every set.
RTG: 1 Rep Max Hang Clean
WOD:
10 min AMRAP
7 Cleans RTG 135/95 Rx 95/65
15 Wall Ball 20/14
Thursday 9/25/13
Thursday 09/25/13
Skill:
Dead Lifts
5 x 5 add weight every set
WOD: Members WOD Day!
"CHAD"
15 Min AMRAP
150 Single Unders
10 T2B
10 Push Press
RTG 135/95 Rx 95/65
10 Sit Ups
10 Pull Ups
Wednesday 09/25/13
Wednesday 09/25/13
Skill:
GHD sit ups 3 x 15
RTG with weight
Back extensions 3 x 20
hanging off bench, partner hold legs down
WOD:
1600M run
50M tire flip
25 burpees
800M run
50M carry weight overhead RTG 95/65 RX 65/35
20 burpees
400M run
50M farmers carry RTG 53/35 RX 35/16
15 burpees
Skill:
GHD sit ups 3 x 15
RTG with weight
Back extensions 3 x 20
hanging off bench, partner hold legs down
WOD:
1600M run
50M tire flip
25 burpees
800M run
50M carry weight overhead RTG 95/65 RX 65/35
20 burpees
400M run
50M farmers carry RTG 53/35 RX 35/16
15 burpees
Tuesday 09/24/13
Tuesday 09/24/13
SKILL:
TECHNIQUE FOR STRICT,
PUSH AND JERK SHOULDER PRESS
TECH FOR KIPPING AND BUTTERFLY
WOD:
20 STRICT SHOULDER PRESS
RTG 115/75 RX 95/65
12 RTG CHEST TO BAR
RX CHIN TO BAR
20 FRONT SQUATS
RTG 115/75 RX 95/65
20 PUSH PRESS
RTG 115/75 RX 95/65
9 RTG CHEST TO BAR RX CHIN TO BAR
20 FRONT SQUATS
RTG 115/75 RX 95/65
20 Split Jerks
RTG 115/75 RX 95/65
6 RTG CHEST TO BAR RX CHIN TO BAR
20 Front Squats
RTG 115/75 RX 95/65
SKILL:
TECHNIQUE FOR STRICT,
PUSH AND JERK SHOULDER PRESS
TECH FOR KIPPING AND BUTTERFLY
WOD:
20 STRICT SHOULDER PRESS
RTG 115/75 RX 95/65
12 RTG CHEST TO BAR
RX CHIN TO BAR
20 FRONT SQUATS
RTG 115/75 RX 95/65
20 PUSH PRESS
RTG 115/75 RX 95/65
9 RTG CHEST TO BAR RX CHIN TO BAR
20 FRONT SQUATS
RTG 115/75 RX 95/65
20 Split Jerks
RTG 115/75 RX 95/65
6 RTG CHEST TO BAR RX CHIN TO BAR
20 Front Squats
RTG 115/75 RX 95/65
MONDAY 09/23/13
MONDAY 9/23/13
SKILL:
BENCH PRESS
5 x 5 add weight each set.
The first 2 sets are warm up.
After 5th set do 2 sets of push ups
to failure with 1 min of rest between sets.
WOD: Benchmark Monday
"NANCY" 5RFT
400 meter run
Overhead squat
95/65 lbs x 15
SKILL:
BENCH PRESS
5 x 5 add weight each set.
The first 2 sets are warm up.
After 5th set do 2 sets of push ups
to failure with 1 min of rest between sets.
WOD: Benchmark Monday
"NANCY" 5RFT
400 meter run
Overhead squat
95/65 lbs x 15
Saturday 09/21/13
Saturday 09/21/13
Partner WOD – 20 min AMRAP
25 Med Ball sit ups
throw the ball back and forth each rep 20/14
20 Burpees / partner holds plank (no plank no rep)
15 Partner Squats (with a MB at your backs)
MB falls out:penalty 5 burpees
10 Partner Deadlift
@65% of total body weight of both partners
* Your rep total is your score – total reps per round would be 70
* Partners may switch out burpees/plank hold as desired
Reminder that our 5K+ is this Monday the 23rd at 6:30 Pm. Come join the fun! We will only have a 5 Pm WOD due to the race.
SKILL:
Front Squats
5 x 5
RTG
Cleans
5 x 5
25 Med Ball sit ups
throw the ball back and forth each rep 20/14
20 Burpees / partner holds plank (no plank no rep)
15 Partner Squats (with a MB at your backs)
MB falls out:penalty 5 burpees
10 Partner Deadlift
@65% of total body weight of both partners
* Your rep total is your score – total reps per round would be 70
* Partners may switch out burpees/plank hold as desired
Reminder that our 5K+ is this Monday the 23rd at 6:30 Pm. Come join the fun! We will only have a 5 Pm WOD due to the race.
FRIDAY 09/20/13
FRIDAY 09/20/13
SKILL:
Kipping Kick or Butterfly
30 Double Unders or
300 Single Unders
WOD:
10 minute AMRAP
Ascending ladder of:
2 Thrusters RTG115/75 RX 95/65
2 Box Jumps RTG 30/24 RX 24/20
4 Thrusters
4 Box Jumps
6 Thrusters
6 Box Jumps
…until 10 minutes is up
2 Thrusters RTG115/75 RX 95/65
2 Box Jumps RTG 30/24 RX 24/20
4 Thrusters
4 Box Jumps
6 Thrusters
6 Box Jumps
…until 10 minutes is up
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