Mon. Oct. 26-2015 WOD

REMINDERS: Barbell for Boobs- 10/31 WARM-UP 5 Pull-Ups 5 Dips 5 Squat Cleans 5 Deadlifts Spiderman Stretch STRENGTH EMOM x 5 Max MUs WOD 21-15-9 “Elizabeth” Squat Clean (135/95) Ring Dips OLY 2 Pulls + 1 Snatch 2 @ 60% 1 @ 65% 1 @ 70% 1 @ 75% 1 @ 80% 1 @ 80% 1 @ 82.5% 1 @ 82.5% Clean/Jerk (Low Blocks) 2 @ 60% 1 @ 65% 1 @ 65% 1 @ 70% 1 @ 70% 1 @ 75% 1 @ 75% 1 @ 80% 1 @ 85% 1 @...

Sat. Oct. 24-2015 WOD

REMINDERS: Barbell for Boobs- 10/31 PARTNER WOD 5RFT 5 Push Press (135/95) 20/15 Cal 25 Sit-Ups OLY Push Press 5 @ 45% Back Squat 8 @ 65% 8 @ 55% 8 @...

Friday. Oct. 23-2015 WOD

REMINDERS: Barbell for Boobs- 10/31 WARM-UP 150m Row 5 KBS 10 Wall Touches 5 KB Snatch Couch Stretch STRENGTH 5 x 300m Row 1min Rest WOD 9min AMRAP  9 KBS (55/35) 9 Burpees 9 KBS 9 Box Jumps (24″/20″) OLY Squat Snatch 3 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% EMOM 1 @ 80% 1 @ 80% 1 @ 80% 1 @80% Squat Clean/Jerk 2 @ 60% 1 @ 65% 1 @ 70% EMOM  1 @ 75% 1 @ 75% 1 @ 75% 1 @...

Mon. Oct. 19-2015 WOD

REMINDERS: Barbell for Boobs- 10/31 WARM-UP 10 Wall Balls 5 Box Jumps 10 Snatch Leg Swings STRENGTH Max Lateral Box Jumpovers in 90 sec (no need to stand up on box) -then- EMOM x 10 15 Wall Balls WOD 4RFT 25 Snatch (75/55) 25 Box Jumps BARBELL CLUB WORK 1. 3 position snatch: 1st rep from floor, 2nd rep from 2″BELOW the knees, 3rd rep from hang.  the 2″ below the knee will be different.  the idea here is to learn to get the knees out of the way and not to being your acceleration too soon.  (65%x1+1+1, 75%x1+1+1, 80%x1+1+1)3   that is 3 waves….work on getting knees out of way on that 2nd rep. 2. snatch speed pulls: (chest upright) 80×3, 85%x3, 90%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down. 3. snatch push press: 5×5  you select the weight. 4. pull ups (strict) 25 total. 5. sit ups 100 or if you have the EVIL WHEEL do 50 of...

Sat. Oct. 17-2015 WOD

REMINDERS: Olympic Lifting Seminar- Today, 10/17 (all day) with Fred Lowe Barbell for Boobs- 10/31 PARTNER WOD Teams of 3 3k Row 90 DB/KB Snatches 90 Thrusters (95/65) BARBELL CLUB WORK 1. snatch: work how you feel today.  normally i do not give 6 workouts in a week but i wanted to get that friday workout in.  i love that workout!  today you might not feel good, but go how you feel.  i would say a perceived exertion of 8 or higher.  no more than 4 singles after warm up. 2. clean and jerk: same as...