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)
October 13/15: Bring Your Running Shoes
November 6, 2015 by Leave a Comment
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!
October 19, 2015 by Leave a Comment
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
September 7/15: Labor Day Shenangians!
September 14, 2015 by Leave a Comment
WOD:
3 rounds for time
400m run
6 deadlifts (155/105)
6 high-pulls
6 front squats
6 push-jerks
6 back squats
August 27/15: Snatch Work
August 28, 2015 by Leave a Comment
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
July 30/15: Deadlifts, and box jumps and KB Swings Oh My!
August 4, 2015 by Leave a Comment
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)
July 10/15: Hero WOD “DT” + Some
July 12, 2015 by Leave a Comment
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.
Wednesday July 1/15: Canada’s Revenge
July 2, 2015 by Leave a Comment
Just kidding! But really, Happy Canada Day!! Now grab a kettlebell!
WOD:
Every Minute on the Minute for 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!!
