01 August 2014

Strength/Skill: Back Squat

2 x 2 x 2 x 2 x 2

WOD: Bear Complex

Complete 7 Rounds of 7 Reps. The following 5 movements equal one rep. The bar may not rest on the ground during a round, but it may rest in the back rack or in the pocket or at the high hang.  All 7 reps of a round must be completed before letting go of the bar. As much rest as needed between rounds is allowed. Progress in weight each round. All seven rounds must be completed to finish the workout (even if the weight has to remain the same or possibly decrease). Score is the heaviest load used to compete a round.

Power Clean

Front Squat

Push Press

Back Squat

Push Jerk (from the back rack position)

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31 July 2014

Strength/Skill: Turkish Get Up

Spend 15 minutes working the skill

WOD: “Annie”

50 Double Unders

50 Ab Mat Sit Ups

40 Double Unders

40 Ab Mat Sit Ups

30 Double Unders

30 Ab Mat Sit Ups

20 Double Unders

20 Ab Mat Sit Ups

10 Double Unders

10 Ab Mat Sit Ups

Buy Out: 20 Turkish Get Ups (Object of Choice with a Controllable Weight)

 

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30 July 2014

Strength/SkillBox Jumps

Work the skill of box jumping from the squat 

WOD“Infinity Plus One”

14 Minute AMRAP

1 Burpee

1 Box Jump (24/20)

2 Burpees

2 Box Jumps

Continue: 3/3, 4/4, 5/5, . . . until the 14 minutes expires. Score is the number of the last set completed.

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29 July 2014

Strength/Skill: Snatch

2 x 2 x 2 x 2 x 2

WOD: 21-15-9

Snatch (95/65)

Chest to Bar Pull Ups

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28 July 2014

ATTENTION: NO 0530 CLASS!

Strength/Skill: Sumo Deadlift High Pull (SDLHP)

3 x 3 x 2 x 2 x 1

WOD: 20 Minute AMRAP

5 Thrusters (95/65)

7 Hang Power Cleans (95/65)

9 SDLHP (95/65)

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24 July 2014

Strength/Skill: Split Jerk

15 Minutes to Find Your 1 RM

WOD: Chipper Time

30 Wall Balls (20/14)

25 Box Jumps (30/24)

20 Kettle Bell Swings (2/1.5)

15 Slam Balls (30/20)

10 Goblet Squats (2/1.5)

5 Rope Climbs

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23 July 2014

Strength/Skill: Deadlifts

3 x 3 x 3 x 3 x 3

WOD: Partner WOD

In teams of two, one athlete will start on push press, while one is on deadlift. They will switch after twelve reps.  Once both athletes have completed those reps, they will run 800 meters together. They will come in and do the same for the second half of the workout. This sequence will be completed twice for time.

2 RFT

12 Right Arm Push Press (45/25)­­

12 Left Arm Deadlifts (115/75)

Run 800 Meters

12 Left Arm Push Press (45/25)

12 Right Arm Deadlifts (115/75)

Run 800 Meters

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