Archive for June, 2014

Monday, June 30, 2014

Posted: June 30, 2014 by jmdimitri in WOD

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

20140629-225107.jpg

20140629-225115.jpg

Friday, June 27, 2014

Posted: June 27, 2014 by jmdimitri in WOD

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)

20140627-000201.jpgAustin Satter & Jon Burchard’s synchronized T2B
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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
C) 30 sec ME Situps, rest 30 sec x 5 sets

Thursday, June 26, 2014

Posted: June 26, 2014 by jmdimitri in WOD

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 score is reps + calories for all 4 rds.

Wednesday, June 25, 2014

Posted: June 25, 2014 by jmdimitri in WOD

Bench Press
7 x 3

Benchmark WOD
“Diane”
21-15-9
Deadlift (155/225)
HSPU

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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

Posted: June 24, 2014 by jmdimitri in WOD

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

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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 sets
C) Jerk Drives: 100/3*4 sets

Strength:
A) FS: 6×5 @ 70%
B) Strict Pull-up: 3xME

Monday, June 23, 2014

Posted: June 23, 2014 by jmdimitri in WOD

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)

20140622-225002.jpgChris Jones, Tracey Powell, David Steudlin & Frankie Dimitri at Battle By The Bridge

20140622-225017.jpgMia Slappy-Fowble at the Pan American Masters Meet in Canada

20140622-225037.jpgPeyton Finch, Ryan Gonzalez & Kirkland Moore at the Northshore Summer Meet.

Saturday, June 21, 2014

Posted: June 21, 2014 by jmdimitri in WOD

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.