Monday, June 30, 2014

Back Squats 3 x 10 @65-70% *try to increase ~5# over last week For time: 20 Burpees 200m run 15 Power Snatches (55/75), Adv(75/115) 200m run 15 Power Snatches 200m run 20 Burpees

Friday, June 27, 2014

50-40-30-20-10 Ball slams Alt lunges -total(holding a slamball any way) (20/30) HR push-ups 50m swim/200m run (50 Dubs if raining)Austin Satter & Jon Burchard's synchronized T2B -------------------------------------- Oly (6pm) Weightlifting: A) Cleans: 70/6, 80/4, 85/3, 90/2, 95/1, 90/1*10 sets B) Jerk Dips: 100-110/3*3 sets Strength: A) Bent Row: 3×8 AHAP B) Weighted Pullup: 3×3 AHAP... Continue Reading →

Thursday, June 26, 2014

Emom 11 min (12 sets) Hang clean + clean @75% 4 rds 1 min Ring Dips (scale to bench dips) 1 min Strict T2B 1 min Box Jumps (20/24) 1 min Row for cal 1 min rest * keep a running total # of reps & cal per rd, record score for each rd. Total... Continue Reading →

Wednesday, June 25, 2014

Bench Press 7 x 3 Benchmark WOD "Diane" 21-15-9 Deadlift (155/225) HSPU ------------------------------------------- Oly (7pm) Weightlifting: A) Snatch @ Hip: 60/3*3 B) Snatch + Hang Snatch: 65-70/1+1*5 sets C) Snatch RDL: 110-115/3*4 sets Strength: A) Strict Press: 5×3 AHAP B) GHD Situp Static Hold @ Parallel: 3×45 sec

Tuesday, June 24, 2014

Emom 6 3 Snatches Hi to Low (Hip, Knee, & Floor) @65% 21-15-9 Power Snatch (75/115) Burpees over Bar -50 Dubs after ea rd Endurance: 3 Rds 1000m row 20 Burpees over Rower -------------------------------------------- Oly (6am) Weightlifting: A) Power Jerk + Jerk Grip OHS: 60/3+3*4 sets B) Split Jerk From Rack: 60/3, 70/3, 80/3, 85-90/2*4... Continue Reading →

Monday, June 23, 2014

Back Squats 3 x 10 @ 65-70% 3 rounds of: 15 OHS (55/75), Adv (75/115) 30 Abmat Sit-ups 45 KBS (35/55), Adv (45/70)Chris Jones, Tracey Powell, David Steudlin & Frankie Dimitri at Battle By The BridgeMia Slappy-Fowble at the Pan American Masters Meet in CanadaPeyton Finch, Ryan Gonzalez & Kirkland Moore at the Northshore Summer... Continue Reading →

Saturday, June 21, 2014

We are hosting The USAW Summer Lifting Meet Saturday, June 21. The meet will be held in the gymnasium with the warmup area in the box on platforms. We ARE having Saturday classes at 9:00 & 10:00.

Friday, June 20, 2014

25-20-15-10-5 OHL (25/45) (r+l=1) Plate G2O (25/45) Burpees onto plate 50m swim/200m run ----------------------------------------------- Oly (6pm) Weightlifting: A) Jerk Balance: 70/3*4 sets B) Clean Pull + Clean + Jerk: 85-90/1+1+1*4 sets C) Clean Pull From 3in platform (use 45# plates): 100-105/3*3 sets Strength: A) GHD Hip Ext: 4×5 Weighted B) One Arm DB Row: 3×8... Continue Reading →

Blog at WordPress.com.

Up ↑