Wed. Jul. 01-2015 WOD

WARM-UP Burgener/Skill 5 Pull-Ups 5 Dips 200m Run 5 Snatch 5 Med Ball Clean STRENGTH EMOM x 14m O: Snatch + Hang Squat Snatch + Squat Snatch E: 5 MUs WOD Med Ball Fun 200m Run with Med Ball 20 Med Ball Clean Burpee over Box 100m Run 10 Med Ball Clean Burpee over Box 200m Run 20 Med Ball Clean Burpee over Box BARBELL CLUB WORK 1. 2 pos cleans:  1 mid thigh (launch), 1 floor.   work up to 65%x1+1, 70%, 75% for 3 sets. 2. rack jerks behind neck: work up to a heavy single within 7 reps. 3. clean pulls: 90%x3, 95%x3, 100%x3 (just like clean but speed thru the middle) don’t forget to finish!! 4. sit ups x 100 5. pull ups strict:...

Tues. Jun. 30-2015 WOD

WARM-UP  Hip Opener 200m Run 5 Long Jump 10 F. Squats 10 Leg Swings STRENGTH EMOM x 10 1 Front Squat (95%) WOD 3RFT 30 Cal Row 30 KBS (55/35) 30 Box Jumps...

Mon. Jun. 29-2015 WOD

WARM-UP 5 Box Jumps 5 Kip Swings 5 Push-Ups 5 Snatches 5 Box Jumps STRENGTH EMOM x 10min E: 5 Pull-Up O: 5 Burpees WOD 3min AMRAP 3 Snatch (95/55) 6 Box Jump-overs 2 Snatch (115/75) 6 Box Jump-overs 1 Snatch (135/95) 6 Box Jump-overs BARBELL CLUB WORK 1. snatch: work up to a heavy single.  whatever that heavy single is.  then take 90% of that heavy single x 1, 85%x1, 80%x1. 2. clean and jerk: same as...

Sat. Jun. 27-2015 WOD

WARM-UP 5 Thrusters 5 Pull-Ups 10 Box Jumps 200m Run Forearm Stretch PARTNER WOD “31 Hero”   Teams of 2 AMRAP 31min 8 Thrusters 6 Rope Climbs (12 Ring Rows) 11 Box Jumps 1 partner always running w/ (45/25) plate....

Fri. Jun. 26-2015 WOD

WARM-UP Shoulder Opener 5 Squat Cleans 5 Front Squats 5 Deadlifts 200m Row STRENGTH 5 min AMRAP Max Squat Cleans (135/95) 1min Rest Max Deadlifts (same weight) WOD 7 Rounds Run 400m  12 TTB BARBELL CLUB WORK RECOVERY DAY.  IF YOU HAVE ACCESS TO JACUZZI OR SAUNA USE THEM.  EVEN BETTER IS TO USE ONE THEN A COLD SHOWER OR DIP IN POOL....