Archive | May, 2013

Friday 5/31

TESTS: Plate Pinch – 55/35 Deadlifts – Max Reps in 2 mins@225/155 or 70% of max Hollow Hold – Max Hold WOD: “Bacon Bits”             3RFT 8/5 Chest to Bar Pull Ups 16 Wallballs@20/14 **rest 90s**            3 RFT 8 Ring Dips 16 KB Swings

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Thursday 5/30

WOD: “Gwen” 15-12-9 Clean & Jerks for max load each set. *No dropping the bar. **You may rest the bar overhead, in the front rack, or at the hips, but once you pass below the knee you must go into the next rep. ***Any style clean (muscle, power, full, split) may be used as well […]

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Wednesday 5/29

TECHNIQUE: Snatch Complex 1 Power Snatch + 1 Squat Snatch + 1 OHS 3×3@increasing loads then Full Snatches 3×2@increasing loads 3×1@increasing loads STRENGTH: Every 30s x 3 minutes 2 Back Squats@85% CORE: 3x 10 Hip Extensions@weighted (barbell?) then 3x 5-10 Glut Ham Raises

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Tuesday 5/28

SKILL: Double Unders GYMNASTICS: EMOM 10 minutes 30s H.S. hold (freestanding is possible) [odd] 30s L-sit (any apparatus) [even] WOD: “Annie” 50-40-30-20-10 Double Unders Abmat Sit ups

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Monday 5/27

I hope to see you all today at 9:30! That will be the only class of the day. Hopefully you’ll all make some new friends and feel a sense of gym pride which you can carry over to every WOD. With that being said here’s our WOD for today… “Memorial Day Murph” 1 mile run […]

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