HOLIDAY HOURS MONDAY SEPTEMBER 2, 2013
Classes 10:00-11:00, 11:00-12:00
HAPPY BIRTHDAY WILLIE!!
1 year closer to this....
Here are some alternate training techniques to practice.
WOD
Coach's Choice
Friday August 30, 2013
WOD
A. Clean & Jerk
B. For Time
40 Wall Ball
30 Pull-Ups
200M Run
30 Wall Ball
20 Pull-Ups
100M Run
20 Wall Ball
10 Pull-Ups
50M Run
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Thursday August 29, 2013
WOD
A. Snatch
B. 5 Rounds For Reps
In 90 Seconds Perform 15 OHS AMRAP Burpee
Rest 90 seconds
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How I Recover from My Workouts
Wednesday August 28, 2013
WOD
A. Deficit Deadlift 2-2-2-2-2-2-2-2-2-2 @ 60% EMOTM
B. Strict Pull-Ups 3 Rounds Max Reps
C. For Time:
400M Run
70 Squats
400M Run
50 Sit-Ups
400M Run
30 Ring Dip
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Tuesday August 26, 2013
WOD
A. Strict Press 3-3-3-3-3
B. Max Rep HSPU 3 Rounds (120 Sec Rest)
C. 21-15-9
Burpee Box Jump 20/24"
C2B
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Monday August 26, 2013
A. Front Squat 5-5-5-5
B. "Tabata"
Ring Row
Wall Ball
Hang Power Clean 35/50kg
Push-Up
Rest 1 minute between exercises
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Tabata Training
Thursday August 22, 2013
WOD
A. Push Press 5-5-5-5
B. Strict Pull-Ups 3 Rounds Max Reps
C. For Time:
150 KBS 1.5/1p
5 Burpees EMOTM
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Wednesday August 21, 2013
WOD
A. Deadlift 2-2-2-2-2-2-2-2-2-2 @ 60%
B. 6 Rounds Quality
30 Sec Box Jump
30 Sec Rest
C. 15 Minute AMRAP
25 Double Under
10 Ring Dip
10 Pistols
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Notice the lack of bands and foam rollers...just sayin'.
Tuesday August 20, 2013
WOD
A. Snatch Grip Deadlift + Hang Snatch + OHS
B. For Time:
30-20-10
Wall Ball
T2B
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Monday August 19, 2013
WOD
A. "Bear" Complex 1-1-1-1-1
B. For Time:
50 Pull-Ups
75 Sit-Ups
100 Push-Ups
150 Squats
200M Run Backwards
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Only for the cameo at the end...Arnold!!!
Friday August 16, 2013
WOD
A. Back Squat Back Squat 90% 3 Sets Max Reps(if you get over 5 add weight)
B. 2008 Games Final Event (the Birth of Khalipa!)
For Time:
30 Squat Clean & Jerk 70/45kg
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Thursday August 15, 2013
WOD
A. Gymnastics
B. For time:
70 Burpees
60 Sit-ups
50 KBS 1/1.5p
40 Pull-ups
30 Handstand push-ups
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Wednesday August 14, 2013
WOD
A. Strict Press 5-5-5-5-5
B. Ring Row 8-8-8-8-8
C. For Time:
30-20-10
C2B
Push-Up
Sit-Up
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Tuesday August 13, 2013
WOD
A. Hang Power Clean + 3 Paused Front Squat
B. 2 Rounds For Time
400M Run
40 Box Jumps
400M Run
40 KBS
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Monday August 12, 2013
WOD
A. Hang Power Snatch + 3 OHS
B. 10 Rounds For Time:
7 Burpees
7 Knees To Elbows
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Friday August 9, 2013
WOD
A. Back Squat 90% 3 Sets Max Reps (if you get over 5 add weight)
B. "Helen"
3 Rounds For Time:
400M Run
21 KBS 1.5p
12 Pull-Ups
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You Are Not Rich Froning
Thursday August 8, 2013
WOD
A. Weighted Pull-Up (15 Minutes)
B. Handstand Practice (15 Minutes)
C. 10 Minute AMRAP
3 Burpee
6 C2B
9 Alt Pistols
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Wednesday August 7, 2013
WOD
A. Power Clean + Push Press
B. 5 Rounds For Quality
30 Sec Box Jump
30 Sec Rest
C. For Time:
21-15-9
Hang D.B. Squat Clean
HSPU
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Tuesday August 6, 2013
WOD
A. Snatch Grip Deadlift + Hang Snatch
B. 5 Rounds For Time
5 Burpees
10 Alt D.B. Snatch
100M Run
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Friday August 2, 2013
WOD
A. Back Squat Back Squat 90% 3 Sets Max Reps(if you get over 5 add weight)
B. "Annie"
For Time:
50-40-30-20-10
Double Under
Sit-Ups
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Annie: The Original “Nasty Girl”
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