Monthly Archives: April 2016

30-Apr-16-WK4

A. Weightlifting: Full Snatch 7x1 Build to heavy for the day   B. WOD: Teams of 3 (1 works, 2 rest) 120 Calorie Row 120 Deadlifts 135/95# 90 Calorie Row 90 Hang Power Cleans 135/95# 60 Calorie Row 60 Push Jerks 135/95#   If no partner, perform  “DT” 5 Rds For Time 12 DL 155/105#…
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30-Apr-16

A. Warm Up: 3 Rds NFT 30 DU’s 15 GHD Hip Ext 5 Strict HSPU   B. Weightlifting: Split Jerk 7x1 From a rack   C. WOD: Teams of 3 (1 works, 2 rest) 120 Calorie Row 120 Deadlifts 135/95# 90 Calorie Row 90 Hang Power Cleans 135/95# 60 Calorie Row 60 Push Jerks 135/95#…
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29-Apr-16

A. Warm Up: 3 Rds NFT 30 DU’s :20 Ring L-Sit 15 A.R.E. Squats   B. Weightlifting: Squat Clean 5x1 @ 80% Across   C. WOD: 5 Rds of 15 Front Squats 135/95# 15 GHD Sit Ups -Rest 1 Minute   D. Cool Down: Run 400m @ 75%
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29-Apr-16-WK4

A. Weightlifting: (1) Squat Clean 5x1 @ 80% Across   (2) Jerk Dip Squat 3 @ 90% 3 @ 95% 3 @ 100% (of jerk)   (3) Snatch Push Press 5 @ 70% 5 @ 75% 5 @ 80% (of snatch)   B. WOD: 5 Rds of 15 Front Squats 185/125# 15 GHD Sit Ups…
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27-Apr-16-WK4

A. Weightlifting: Power Snatch + Full Snatch 2x1 @ 50% 2x1 @ 55% 3x1 @ 60%   B. Strength: Back Squat 5x3 @ 81%   C. WOD: 5 Rds For Time (30:00 cap) 400m Run 15 Pull Ups 25 Push Ups 35 Air Squats   Weightlifting Bias (to be added today) A-1. Clean Pull 3x3…
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27-Apr-16

A. Warm Up: NFT 20 Burpees -3 Rds For Quality 5 Right Arm Strict Press 5 Left Arm Strict Press 10 Hollow Rocks (from relaxed on ground to active position, 1 sec hold back down) 10 Air Squats w/5 sec hold in bottom   B. WOD: 5 Rds For Time (30:00 cap) 400m Run 15…
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26-Apr-16

A. Warm Up: NFT 400m Run -3 Rds NFT 10 Leg Swings (10 left, 10 right) 8 Inch Worms 6 Strict Ring Dips   B. Weightlifting: Power Clean Doubles 4x2 @ 80%   C. WOD: For Time 10 Power Cleans 185/125# 50 Box Jump Overs 50 K2E 10 Power Cleans 185/125#   D. Cool Down:…
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26-Apr-16-WK4

A. Weightlifting: (1) Power Clean Doubles 4x2 @ 80%   (2) Banded Split Jerk Press 5x3   B. WOD: For Time 10 Power Cleans 185/125# 50 Box Jump Overs 50 K2E 10 Power Cleans 185/125#   C. Auxiliary: Glute Ham Raises 5x3   Aerobic Capacity Bias (to be added today) A-1. 1 Mile Time Trial…
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