“tuesday 6.24.14”

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When going for a PR it is now mandatory to pull shorts up into a diaper position (male or female) and throw on your snap back CFrte1 Hat. 

Warm-up:

          snatch practice 

Skill:

           snatch

Strength:

3x M.E. strict pull-up then 10 kipping/butterfly (without coming off bar)

L-Sits: 4xM.E.

WOD:

800m run

30 snatches (115/80)

800m run 

 

 

 

 

Read more: tuesday 6.24.14
 

“monday 6.23.14”

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Warm-up:

          dynamic + mobility

Skill:

           squat clean thruster

Strength:

        squat clean thruster (no jerk): build to heavy 1.1.

WOD:

5 rounds (1 min of work 2 min rest)

7 bench press@ 135/95

M.E. Burpees

 

 

 

 

Read more: monday 6.23.14
 

“friday 6.20.14”

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Warm-up:

          2x 20 banded good mornings + 5 strict pull-ups

Skill:

           deadlift

Strength:

        OTM 14

        odd: 5 Deadlifts@ 225/155

        even: 7 strict pull-ups

WOD:

OTM 6

15 rkbs@ 70/53 then M.E. box jump overs @30/24 

 

 

 

 

Read more: friday 6.20.14
 

“thursday 6.19.14”

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Warm-up:

          mobility

Skill:

           squat clean + fs + split jerk

Strength:

build to heavy: sqt cl + FS + split jerk

Fitness:

power clean + fs + s2oh 

WOD:

10 otm

1 squat clean + jerk @ 80% of strength 

Fitness:

10 otm

2 power clean + s2oh

 

 

 

 

Read more: thursday 6.19.14
 

“wednesday 6.18.14”

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Warm-up:

          dynamic

Skill:

           wall walk

Strength:

ttb: 4x10

rev band fly: 4x20

wall walk:4x3       

WOD:

100 burpees (onto plate full hip extension) 

 

 

 

 

Read more: wednesday 6.18.14
 

“tuesday 6.17.14”

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Warm-up:

          Dynanic

Skill:

           deadlift

Strength:

Strict pull-up: 3rm 

Clean grip DL: 3x4 @ 70%-75%

WOD:

12 amrap

400m run

12 power cleans (135/95)

 

 

 

 

Read more: tuesday 6.17.14
 

“monday 6.16.14”

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Warm-up:

          dynamic

Skill:

           hspu

Strength:

back squat: build to heavy 5 

strict hspu or heavy DB press: 3xME

WOD:

3Rnds (3min on 1 off)

12 total lunges w/kb

10 bj (feet on no hip ext) 24/20

8 push-ups 

 

 

 

 

Read more: monday 6.16.14
 

“friday 6.13.14”

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Warm-up:

          mobility + dynamic

Skill:

           jerk

Strength:

front squat: 5x1 ascending

press: 5x2 ascending

WOD:

11.3

5 amrap

squat clean(165/110)

jerk

 

 

 

 

Read more: friday 6.13.14
 

“thursday 6.12.14”

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Thursday night there will be a competitors meeting at 7pm in lab. This is for anyone looking to compete next year at regionals.

Warm-up:

          dynamic

Skill:

           lever/dragon fly

Strength:

lever/dragon fly: 4x3 

 

WOD:

20 amrap

10 pull-ups

10 burpee box overs (24/20)

10 power cleans (135/95)

 

 

 

 

 

Read more: thursday 6.12.14
 

“wednesday 6.11.14”10286821_464975213646723_4290147732745198406_o_copy_copy.jpg

Thursday night there will be a competitors meeting at 7pm in lab. This is for anyone looking to compete next year at regionals.

 

Warm-up:

          dynamic

Skill:

           bench press

Strength:

bench press: build to heavy 10 (smaller sets building up to 10)

bent over bb row: 4x10

WOD:

3x1:30 ME row rest 2-5min (row afap, better to hit wall at 1m than pace)

 

 

 

 

Read more: wednesday 6.11.14
 

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