“friday 5.16.14”

 

Warm-up:

          dynamic

Skill:

           db snatch/ snatch

Strength:

snatch: 3x1.1.1 (4 fails=done)

 

WOD:

9-15-21

snatch (115/80)

pull-ups

-------------------------------------

 

Fitness 9am

Strength:

 

12 OTM

 

8 db snatches (odd)

 

4 wall walks (even)

 

WOD:

9-15-21

front squat

s2oh 

 

 

 

 

 

 

Read more: friday 5.16.14
 

“thursday 5.15.14”

 

Warm-up:

          dynamic

Skill:

           tgu

Strength:

        turkish get ups: 4x3

        broad jump: 5x1 

WOD:

         40-30-20-10

        rkb swings

        double unders x2 

 

 

 

 

Read more: thursday 5.15.14
 

“wednesday 5.14.14”

 

Warm-up:

          dynamic 

Skill:

           bent over row

Strength:

        bench press: 1rm

        bent row: 5x3

WOD:

         2 min each

         push-ups

         ring rows

         rest

         box jumps (24/20) (two feet on box)

         air squats

        

         

 

 

 

 

Read more: wednesday 5.14.14
 

“tuesday 5.13.14”

 

Warm-up:

          coaches choice 

Skill:

           deadlift/ snatch dl

Strength:

Fitness

1)a] deadlift : heavy 5

   b] L-sit: 4xME

----------------------------------------

1)a]snatch deadlift: heavy 4

   b] L-sit: 4xME

        

WOD:

         100 burpees plate hop for time

 

 

 

 

Read more: tuesday 5.13.14
 

“monday 5.12.14”

 

Warm-up:

          shoulder mobility + dynamic

Skill:

           ttb

Strength:

1) back squat : 3x10 @70%

2) push jerk: heavy 3

Fitness (9am)

1) back squat: 3 x10 @ 70%

2) strict pull-ups: 3x5 

WOD:

2 rounds 

10 c+j (135/95)

15 t2b

10 c2b

Fitness

3 rounds

15 s2oh (light)

15 sit-ups

10 jumping pull-ups

 

 

 

 

Read more: monday 5.12.14
 

“Friday 5.9.14”

 

Warm-up:

          shoulder + hamstring mobility

Skill:

           db snatch

Strength:

        front squat: 3x10 @65%

WOD:

         4 rounds

         20 dl (185/130)

         15 box jumps (30/24)

         10 db snatches (heavy)

 

 

 

 

Read more: Friday 5.9.14
 

“thursday 5.8.14” 

Warm-up:

          hang clean

Skill:

           hang clean

Strength:

        strict pull-ups:4x5

        strict hspu or heavy db press: 4x5 

WOD:

         10 amrap

         50 pull-ups (purple or red or jumping)

         40 hang cleans

         30 burpees

 

 

 

 

Read more: thursday 5.8.14
 

“wednesday 5.7.14”

IMG 3817

Warm-up:

          dynamic

Skill:

           rowing

Strength:

        sit-ups: 5x20

        rkbs: 4x25 unbroken

        

WOD:

         2x500m row + 200m run rest 3-5 min 

Read more: wednesday 5.7.14
 

“Tuesday 5.6.14”

IMG 4059

Warm-up:

          double under practice

Skill:

           bench/kruc row

Strength:

        bench press: 4x10

        kruc rows: 4x20

WOD:

         10 otm

         10 push presses

         ME double under/singles 

Read more: Tuesday 5.6.14
 

“Cinco de mayo”

IMG 4093


Who is headed to Vegas with Coach Z? Congrats to Coach who made it to the final tryout for the NPFL.

Warm-up:

          mobility shoulder / hip/ ankle

Skill:

           pistols 

Strength:

        back squat: 3x10 @ 65%

        weighted push-up plank hold: 3x:30

        pistol practice

WOD:

         5-10-15-10-5

         ohs (115/80)

         ttb

         burpee bar hop

Read more: Monday 5.5.14
 

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