Warning: include(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php) [function.include]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include_once(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php) [function.include-once]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: include_once() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: session_start() [function.session-start]: open(/home/content/01/6281601/tmp/sess_0rop2paudf74nof8ssf94b58s6, O_RDWR) failed: No such file or directory (2) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cookie - headers already sent by (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cache limiter - headers already sent (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49
deadlift

October 16/15: Turkish Get-Ups!

iron_man_thor_turkish_get_up

Skill:

3 sets of 4 turkish get-ups, 2 on each side

10/7 strict pull-ups

1 rope climb

WOD:

15-12-9-6-3

Deadlift (225/155)

Kettlebell swings (52/35)

Hollow rock (x2 30, 24, 18, 12, 6)

iron_man_thor_turkish_get_up

October 13/15: Bring Your Running Shoes

Skill:

1 deadlift + 1 squat clean + 1 front squat + 1 shoulder to overhead

WOD:

1 mile run

100 air squats

75 sit-ups

50 hand release push-ups

October 8/15: Snatch Work!

pcf 2

Strength

5 x 5 snatch deadlift, increase weight as you go

5 x 5 snatch high pull

WOD

12-9-6-3

squat snatch (96/65)

chest-to-bar pull-ups

pcf 2

September 7/15: Labor Day Shenangians!

10339479_10101957500170970_2085580172740924673_o

WOD:

3 rounds for time

400m run

6 deadlifts (155/105)

6 high-pulls

6 front squats

6 push-jerks

6 back squats

10339479_10101957500170970_2085580172740924673_o

August 27/15: Snatch Work

pic7

Strength:

Every minute on the minute for 5 minutes complete:

2 power snatches + 1 behind the neck shoulder-to-overhead

rest one minute then

Every minute on the minute for 5 minutes complete:

1 snatch deadlift + 1 power snatch

WOD:

Four rounds for time:

5 bar facing burpees

6 snatch grip deadlifts at 70% of the heaviest weight you lifted during strength

4 hang power sntaches

2 behind the neck shoulder-to-overhead

pic7

July 30/15: Deadlifts, and box jumps and KB Swings Oh My!

1979115_740919882630133_2373306991097537474_o

10298651_740914979297290_7084318137319892443_o

Strength:

Deadlift practice

WOD:

6 Minute Ladder (2, 4, 6, 8, 10….)

Deadlifts (225/135)

Box Jumps (30/24)

Rest 3 minutes then….

6 Minute Ladder (2, 4, 6, 8, 10…)

Kettlebell Swings (70/53)

Box Jumps (30/24)

1979115_740919882630133_2373306991097537474_o

July 10/15: Hero WOD “DT” + Some

TexasFC FB Page n Blog-47

Strength:

Work to a 1 rep max of a thruster. 1 set of 1, five times. Progress in weight as you go.

WOD:

5 rounds of the following:

200m run

12 deadlifts (155/105)

9 hang power clean

6 push jerk

In honor of USAF S. Sgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

This Hero WOD definitely results in a lot of rest, but the key to keeping your grip and staying moving is the hook grip.

TexasFC FB Page n Blog-47

Wednesday July 1/15: Canada’s Revenge

Canuck

Just kidding! But really, Happy Canada Day!! Now grab a kettlebell!

WOD:

Every Minute on the Minute forĀ 24 minutes

minute 1: 15/10 calorie row

minute 2: 12 kettlebell swings (53/35)

minute 3: 1 rope climb

minute 4: 5 deadlifts @ 85% of your 1 rep max

Repeat for 24 minutes!!

 

Canuck