Monthly Archives: May 2015

1-Jun-15-WK9

A. Weightlifting: 1) Split Jerk 4x2 @ 80% across, from a rack/blocks   2) Hang Squat Snatch 4x2 @ 70% Across of 1RM snatch *drop into power position for :01 sec before going to launch position.   B. WOD: Regional Event 6  (16 min cap) 5 Rds For Time 25 Cal Row 16 C2B 9…
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1-Jun-15

A. Warm Up: NFT 2 Min Row For Cals -3 Rds 10 Lunges 12 KBS 30 DU’s   B. Weightlifting: Split Jerk 4x2 @ 80% across, from a rack   C. WOD: Regional Event 6  (16 min cap) 5 Rds For Time 25 Cal Row 16 C2B 9 Strict Deficit HSPU 4.5/3”   D. Cool…
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30-May-15-WK8

A. WOD: “2012 Games Chipper” For Time  (15 min cap) 10 Overhead squats (155 / 105 lbs) 10 Box jump overs (24” / 20” box) 10 Fat bar thrusters, (135 / 95 lbs) 10 Power cleans (205 / 125 lbs) 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 10 Power cleans (205…
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30-May-15

A. Warm Up: 3 Rds NFT 200m Run 12 Close Grip Swings 10 GHD Sit Ups   B. WOD: “Filthy 50’s” 50 Box Jumps 24” 50 Jumping Pull Ups 50 KBS 1 pood 50 Walking Lunges 50 K2E 50 Push Press 45# 50 GHD Hip Ext 50 Wall Balls 50 Burpees 50 DU’s   C.…
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29-May-15

A. Warm Up: 3 Rds NFT 250m Row 10 GHD Back Ext 10 Close Grip Swings   B. WOD: With A Running Clock 1RM Deadlift (20 min to complete) -Rest 5 Min 1,000m Row (5min cap) -Rest 5 Min Max Hand Stand Walk or HSPU (2 Min)   C. Cool Down: Pattern Reset 10 Good…
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29-May-15-WK8

A. WOD: Attempt 3 PR’s 1RM Deadlift (20 min to complete) -Rest 5 Min 1,000m Row (5min cap) -Rest 5 Min Max Hand Stand Walk or Strict HSPU (2 Min)
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