Snatch Happening

Tuesday, August 4, 2015 10 rounds – Every 2 minutes, complete: 1 snatch with 3 second pause at 1″ above knee + 1 snatch (work up to a max for the day). *Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch...

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August 2015

Monday, August 3, 2015 Back squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps, 75%x 5 reps. Front squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps x 2 sets. Then, 15-10-6 for time: Thruster(165,115)(135,95)(95,65)(55,35) Bar Muscle Up(chest to bar...

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Walk the Bar

Saturday, August 1, 2015 30 Minute AMRAP: (in teams of 2) 400 Meter Run 50 Meter Front Rack Barbell Caryy (155,105)(135,95)(115,75)(55,35) In today’s wod one athlete will be working and one will be resting.  We will be running opposite ways...

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Thrustering into the Weekend

Friday, July 31, 2015 1: 10 rounds – Every 90 seconds, complete: 1 thruster (Work up to a 1 RM) 2: 1 round:(10 minutes to complete) Max rep unbroken thruster 80-85% 1 RM. (Must hit 10+ reps so choose weight or % accordingly). *Rest 2 minutes: Max...

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Mobility Thursday

Thursday, July 30, 2015 Mobility- Spend 20 minutes actively mobilizing(foam roll, lacrosse ball, bands, stretch) Then, Work on Gymnastics skills I’m sure that we can all agree that another mobility Thursday is a good idea after all of the...

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More Action

Wednesday, July 29, 2015 Back squat: 65%x5 reps, 70%x 5 reps x 3 sets. Rest 5 minutes Front Squat: 65%x5 reps x 4 sets. Then, “SQT”: 3 rounds for time: 10 ground to overhead (95/65)(75,45)(55,35)(35,15) 200m sprint Core/Accessory: 3 rounds:(nft)...

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Get After It!

Tuesday, July 28, 2015 5 Rounds- Every 2 minutes complete: 1 Muscle Snatch + 2 Snatch Balances Then, 10 Rounds- Every 2 minutes complete: 3 snatches (work up to a max triple for the day) Then, 4 Rounds for time: 15...

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