Oly 7/31-8/4

Mon 1) Cln double E2MOM 16 70,75,80,75,80,85,80,80 2) BS 20min Find 6RM 3) 3 Supersets 8-Deficit RDL 70-75% of cln 8-strict T2B .  Wed  1) BN Jerk E2MOM 12 6×2/75,75,80,85,90,85 2) Sn Pull 5×3/work up to 100% for last 2 sets 3) Jerk grip OHS 5×3/AHAP position>load .  Fri  1) Sn dbls E2MOM 14 70,75,80,75,80,85,80... Continue Reading →

Monday, July 31, 2017

EMOM x 10 (5 Rds) Even – 15 KBS (35/55) Odd – Max T2B in 40 Seconds (stop at the :40) .  "NASTY GIRLS" 3 RFT: 50 Air Squats 7 C2B, Adv 7 Muscle-Ups* 10 Hang Power Cleans (95/135)

Friday, July 28, 2017

For Time: 200m swim/800m run – Then – 10-9-8-7-6-5-4-3-2-1 KB Swings (35/55) Goblet Squats  – Then – 200m swim/800m run – Then – 10-9-8-7-6-5-4-3-2-1 Push Ups Sit ups  – Then – 200m swim/800m run

Wednesday, July 26, 2017

Teams of 2 complete 2,000m row, switching as needed .  For Time: 1 Pwr Clean (95/135), 30 Dubs 2 Pwr Cleans, 30 Dubs 3 Pwr Cleans , 30 Dubs  ….. 10 Pwr Cleans, 30 Dubs . Add (1) Power Clean per round . Fitness:  4 RFT 30 air squats 20 Lateral jumps over bar 10... Continue Reading →

Tuesday, July 25, 2017

A warm-up serves two major purposes—to enhance performance and prevent injury.  In other words: DO THE WARM-UP!! . BACK SQUAT 10 – 8 – 6 – 4 – 2 . 10 Reps @ 60% of 1RM BS 8 Reps @ 65%  6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% . For... Continue Reading →

Oly 7/24-7/28

Mon 1) HngCln+FS+Jrk EMOM 8 40,50,60,65 2) Work up to 90%  2×1 in 20 min. 3) BS 3×2/80 3×1/85 *do not increase .  Wed  1) 2HngSn+2OHS E2MOM 10 AHAP in 5 sets 2) Sn push press Find 8RM 3) Weighted step ups 3×12 total/ 30-45dbs . Fri 1) HngCln+Cl+Jrk E2MOM 10 AHAP in 5 sets... Continue Reading →

Friday, July 21, 2017

Buy in: 100 KBS Then: 100m swim/400m run 5 in n outs/10 burpees 40 jumping squats 40 AbMat Situps  100m swim/400m run 5 in n outs/10 burpees 30 jumping squats 30 AbMat Situps 100m swim/400m run 5 in n outs/10 burpees 20 jumping squats 20 AbMat Situps 100m swim/400m run 5 in n outs/10 burpees... Continue Reading →

Thursday, July 20, 2017

For time:  80 Dubs 20 S2O (55/75) 20 Lunges  50m farmers carry (35/55) 200m 60 Dubs 15 S2O 20 Lunges  50m farmers carry 200m 40 Dubs 10 S2O 20 Lunges  50m farmers carry 200m 20 Dubs 50 S2O 20 Lunges  50m farmers carry 200m

Wednesday, July 19, 2017

5 RFT 10 Deadlift (155/225) 10 Alternating pistols 10 Pull-ups  200m run . Fitness Option: 5 RFT  10 RDL (75/115) 10 Alt Lateral Lunge 10 Ring Rows 200m run

Oly July 17-21

Mon 1) CnJ  3/65 2/75 1/80,88,93,98,103 *no more than 2min rest 2) BS  3×3/AHAP  .  Wed  1) Hng Cln doubles 5×1/70,75,80,85,80 *do not increase if form breaks down 2)Sn Bal 5×2/70,75,80,85,90 *do not increase if missing 3) OHS 5×2/80-95+% of Sn . Fri 1) HipSn+Sn bal+OHS 40,50,60,70 2) FS 3×2/80 3×1/85 *do not increase  

Friday, July 14, 2017

Swim Meet Today!  Swim wods during 5am & 5pm ONLY 8 & 9 will wod in the  box.  .  For time: 50 – 40 – 30 – 20 – 10 Kong Slams (14/20) 50m KB waiter's carry Right (15-25/30-45) 50m KB waiter's carry Left  100m Swim or 400m Run

Thursday, July 13, 2017

10 RFT  15 Dubs 5 pull-ups 10 HR push-ups  15 Air Squats  200m run/row  .  Finisher:  Side Plank; Acculuate 2:00/side Banded Good Morning; 50 reps Banded Tri Extension; 50 reps ​​​ ​

Oly July 10-14

Wed 1)Hng Cln+FS+squat jerk 4×1/bar,40,50,60 2) Cnj doubles E2MOM12 (6-sets) 70,70,75,80,85,80 3) BS 3×8/+10# fr last wk 30 DB step ups AHAP w control . Fri 1) Sn Bal 4×2/70,75,80,85 2) Cln Pull 4×3/85,90,95,100% of Cln  3) OHS 5×2/85-90% of Sn 4) Sn Grip RDL+Shrug 3×4/80-85% of Sn

Wednesday, July 11, 2017

“On the 2:00” x 6 Sets:3-Position Squat Clean + Split Jerk  -Floor, knee, mid-thigh -Strive to complete the entire (4) rep complex unbroken. Set 1@50% Set 2@55% Set 3@60% Set 4@65% Set 5@70% Set 6@75% . In Teams of 2 AMRAP 20: 5 Front Squats (75/115) 15 Plate Hops* 10/15 Cal Row

Tuesday, July 11, 2017

Emom 10 (5 sets)  Even - 10 T2B Odd - 10 HSPU  .  AMRAP 5: 600m Run Buy-In 12 Deadlifts (135/185), Sc (95/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (155/225), Sc (115/185) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadlifts (185/275), Sc (145/215)... Continue Reading →

Monday, July 10, 2017

Back Squat 10 – 8 – 6 – 4 – 2 10 Reps @ 50%  8 Reps @ 60%  6 Reps @ 75% 4 Reps @ 70%  2 Reps @ 75%  Rest as needed between sets.  .  For time:  27 – 21 – 15 – 9: KBS (35/55) OHS (55/75) 400m run/row

Wednesday, July 5, 2017

8 sets:  Split Jerk X 1 . (Pause for 2-3 seconds in the split jerk receiving position before recovering.) . 2 RFT 400m run 20 T2B 400m run 20 Box Jumps    

July 4, 2017

2 Hero Wods today, "Guillory" + "Loredo" "Guillory" 6 ROUNDS 12 Romanian Dead Lifts (95/135) 14 Pendlay Rows (95/135) 12 Back Squats (95/135) 14 Wall Ball (20/14) 28 Double Unders The death of Camp Pendleton Marine Sgt. Michael J. Guillory, 28, is under investigation, according to the Department of Defense. Guillory died December 14, 2012... Continue Reading →

Oly July 3-7, 2017

Mon 1) Hip Sn+Sn BK+OHS 4×1/bar,40,50,60 2) 3 Pos Snatch*bottom up E2MOM10 5×3/ 65-75% *work up 2a)Snatch EMOM3 3×1/80,83,85 3)FS  3×8/60-65% ------- Wed  1)Hng Cln+FS+squat jerk 4×1/bar,40,50,60 2) Cln+2jerks=1 E2MOM12 6×1/70-75% 3) BS 3×8/65% *increase if necessary   -------- Fri 1) Sn Bal 6×2/60,65,70,70,75,80 2) Cln Pull 5×3/75% of Sn 3) OHS 5×2/80-85% of Sn

Monday, July 3, 2017

E2mom x 12: (6 sets) Pwr Sn + OHS+ Full Snatch *start @50% build to 70% . 4 RFT: 21 Wallballs (14/20) 18 Cal Row 15 Box Jumps (20/24) 12 Alt DB Snatches (35/55)

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