Beer Mile on Friday! 5pm

08.25.16

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Skill: clean pause pulls
purpose of pausing in different positions before pulling is to reinforce when we transition between quads to hamstrings
1. strong back- stay strong
2. constant pressure in feet until fully extended
3. shoulders in front of bar

 

4 sets clean pause pulls 1-2 reps @80-90% 1RM clean
1x pause 1″ off floor then high pull
1x below the knee then high pull
1x above the knee then high pull
1x high hang then high pull

Skill: clean lift offs 80-100+%
4 sets of 3 reps

WOD:
30 Cleans for time @75% 1RM
then 1 mile run for time- look at the map of the new route

08.24.16

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Mid-Line Stabilization
slow mountain climbers on slam ball
3 sets of :30 max effort
:30 rest

 

Skill: jerks
warm up: 3 sets of 5 reps split press 45/35
3 sets of 3 reps behind the neck jerk 95/65
3 jerks @ 50-60%
3 jerks @ 60-70%
2 jerks @ 70-75%
2 jerks @ 75-80%
1 jerk @ 80-85%
1 jerk @ 85-90%

WOD:
12-9-6
HSPU
Box jump overs 24/20″
Thrusters 95/65- try for unbroken

08.23.16

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Skill:Deadlift
6 sets of 4 reps @ 80-85%

Skill: Snatch
Every :90 for 5:00
3 x snatch balance 60-65% 1RM
Every :90 for 5:00
3x high hang snatch 70-75% 1 RM

 

 

WOD:
4 RFT
6 Tire Flips
16 DB snatch 55/40
60 Flutter kicks

08.22.16

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Primer:
Single leg banded good mornings x 10 pulses each leg
https://www.youtube.com/watch?v=VtTvEwawy10&list
Shoulder open with PVC or racked barbell x :30
Banded pec stretch x :30 each side
Ankle mobility in a lunge with the knee next to the other foot. Weight on the quad of the ankle you are stretching x :30 each side

 

 

WOD:
21-15-9
OHS 125/85
Bar facing burpees

Conditioning:
50/40 cal row
400m farmer carry with KBs 52/35
50/40 cal row

08.20.16

IMG_2941WOD:
Buy In: 200m sled pull with 2 plates
then
3 RFT
10 sumo DL 185/125
15 pull ups sub ring rows
Rest 2:00
1 RFT
40 cal row
30 sit ups
20 power cleans 135/95
then
Cash Out: 800m Run
*feel free to switch order on the buy in and cash out