07.05.16

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Marie is just days away and still wodding with us!

Primer:
4 x 10reps (5 each arm) one- arm dumbbell rows

Skill:
Muscle up drills
1. straight leg transition drill on low rings
2. banded transition drill on low rings
3. work on ring dips
4. work on jumping from a box to the dip part of the muscle up
5. swings on high rings

 

 

 

WOD:
30 wall balls 20/14 -try for unbroken
30 db snatches 45/35 – (15 each side)
300m run- out the garage door and around to the right. Finish through the front door
20 wall balls
20 db snatches
300m run
10 wall balls
10 db snatches
300m run

07.02.16

4thofjulyJuly 4th- Monday 9am WOD only

 

 

 

 

Make up Strength

Teams of 3
600 DUs
90 Clean & Jerks 135/95 or 95/65
60 Snatches
30 OHS
*one person is always on DUs while one is working on the lifts and one is resting

07.01.16

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Primer:
box squats with bar on back
4 sets of 3 reps @ 45-65% 1 RM

 

 

 

 

WOD: post three times on the board
3 RFT
20 cal row
rest :60
2RFT
25 thrusters 75/55
rest:60
1 RFT
30 TTB

4thofjulyJuly 4th 9am WOD only

06.30.16

4thofjuly

 

July 4th 9am WOD only

 

 

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Primer:
4 x 3reps of 1 1/4 front squats 40-60% 1 RM

WOD:
The Bear
5 Rounds not timed
7 sets with the same weight of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
* don’t drop the bar until 7 sets are finished