Friday, December 30, 2016

For Time: 14-12-10-8-6-4-2 Alt DB Snatch (35/55) Box Jumps (20/24) T2B 200m run/row .  Finisher:  3 Rds  20 Banded Straight Arm Lat Pulldowns  20 Alt DB Lunges  Oly 6pm Snatch 2 sets x 1 rep @ 80% 80% of your one rep max snatch. . Clean and Jerk 1 set x 2+2 reps @ 80%... Continue Reading →

Thursday, December 29, 2016

Partner Workout 20 Rds (10 ea) 10/15 Cal Row 20 Rds (10 ea) 10 Deadlifts (95/135) 20 Rds (10 ea) 10 burpees **Individuals: do 1/2 Rds with 0:30 rest btw Rds  .  Scale: Rds, Reps and/or weight

Wednesday, December 28, 2016

For Time: 100 Dubs/25 Attempts 50 Wall Balls (14/20) 80 Dubs / 20 Attempts 40 Box Jumps (20/24) 60 Dubs/ 15 Attempts 30 Ring Dips/ parrallette 40 Dubs/ 10 Attempts 54 AbMat Sit-ups** 20 Dubs/ 5 Attempts 10 Wall Walks .  **54 AbMat Sit-ups for Mia's Birthday  Oly 7 pm Hang Power Snatch + Snatch... Continue Reading →

Monday,December 26, 2016

Back Squat (20 min) 3 X 5 @ 70% 2 X 4 @ 75% Then 1 X 10 @50% .  For time: 18-15-12-9-6-3 Front Squats (75/115) HSPU (Sc -DB PP)  200m run Hope everyone had a wonderful Christmas!  Oly 7pm Power Snatch 3 sets x 2 reps @ 80% .  Power Clean + Jerk 3... Continue Reading →

Thursday, December 22, 2016

Back Rack Reverse Lunges 6 x 10/leg *Complete all 10 on Right then 10 on Left  . 5 RFT: 200m run 10 T2B 10 Wall Balls (14/20) 10 Hang Power Snatch (55/75)  .  Fitness 5 RFT: 200m run/row 10 V ups 10 Goblet squats (25/45) 10 DB Arnold Presses (15/25) 

Wednesday, December 14, 2016

For Time & Load: Complete Ascending Ladder 8 Rds: 8 Cleans (full or Pwr) / 15 Wall Balls (14/20) . Clean Loads: 1) 55/75 2) 65/95 3) 75/115 4) 85/125 5) 95/135 6) 105/155 7) 115/185 8) 125/205 . *Take your time loading weights properly. Do not continue to add 10# plates, take the time... Continue Reading →

Friday, December 9, 2016

Teams of 2: 1,500m row 70 Alt Pistols 1,000m Row 70 T2B 750m row 70 HR push-ups  500m row * 1 partner working at a time, 1 resting . Individuals: Complete half  . Modifications: -Alt Pistols/ assisted pistols or Ball Slams -T2B/ Knee ups, V ups, ghd  Oly 6pm Snatch 1 set x 1 rep... Continue Reading →

Thursday, December 8, 2016

Deadlift5 x 5 @ 70% .  AMRAP 6 12 Deadlifts (65/95) 9 Hang Power Cleans  6 Jerks  50m sprint . Rest 3:00 . AMRAP 6 12 Deadlifts (95/135) 9 Hang Power Cleans  6 Jerks 50m sprint

Wednesday, December 7, 2016

For time:  25-20-15-10-5 Air Squats KBS  Box Jumps  50m sled drag (90/135)  400m run Oly 7pm  Snatch Pull 2 sets x 3 reps Work up to Mock Competition Opener weight. . Clean Pull 2 sets x 3 reps Work up to Mock Competition Opener weight. . Jerk 2 sets x 3 reps @ 70-75% 70... Continue Reading →

Monday, December 5, 2016

4 x 8(ea leg) Front Rack Reverse Lunge AHAP (as heavy as possible). 30 OHS (65/95) 30 Burpees over bar 20 OHS (65/95) 20 Burpees over bar 10 OHS (65/95) 10 Burpees over bar . **Adv weight for WOD: 30 OHS @(65/95) 20 OHS @(75/115) 10 OHS @(85/135) Oly 7pm  Snatch 3 sets x 3... Continue Reading →

Friday, December 2, 2016

2 RFT  800m run  30 Alt DB Power Snatch (35/55) 15 Box jump overs (20/24) 15 Dips (Ring, box, etc) Oly 6pm Power Snatch and Snatch 2 sets x 1+1 reps @ 80% 1 power snatch + 1 snatch from the floor for 2 sets at 80% of your one rep max snatch. .  Power... Continue Reading →

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