“friday 6.27.14”

10440775_10100217352161451_2684362855086427168_n.jpg 

Warm-up:

          dynamic

Skill:

           deadlift

Strength:

Deadlift: 3x4, 20# heavier than 6/17

C2B: 3x10 unbroken or 4x ME if under 8 or 4xME pull-up or 4x5 negative pull-up

WOD:

20 amrap

7 deadlift (225/155)

10 ring rows

200m run

40 double under

 

 

 

 

Read more: friday 6.27.14
 

“thursday 6.26.14”

10418228_787403601283931_2811833392117348043_n.jpg

The "Mini Guinea" parked in the forbidden first row.

 

Warm-up:

          shoulder + wrist mobility

Skill:

          power clean

Strength:

strict press: 10rm

power clean: build to heavy 3 (fail twice = done)

WOD:

3 rounds (2min on 2min off)

3 parallette HSPU

3 power cleans (185/120)

Fitness:

10 amrap

5 bb s2oh

8 power cleans  

 

 

 

 

Read more: thursday 6.26.14
 

“wednesday 6.25.14”

 

Warm-up:

          dynamic

 

Strength:

5 rounds each (:45work :15rest)

M.E. sit-ups

M.E. slam balls 

WOD:

4 rounds

40 air squats

30 rkbs (53/35)

20 supermans

 

 

 

 

Read more: wednesday 6.25.14
 

“tuesday 6.24.14”

 10505090_794795230552668_3735290271707763123_o.jpg

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”

 1526827_386622681481977_353168566_n.jpg

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”

 10469408_655037627913534_7447331056931816436_n.jpg

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”

 10275600_465965076881070_8704576390383366806_o.jpg

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”

 10353231_465963880214523_2506044877298938670_o_copy.jpg

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”

 10402655_465963436881234_5106105434171687969_n.jpg

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”

10353263_465964893547755_2230995197611102856_o.jpg 

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
 

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