08.17.16

WOD: 21-15-9 TTB Power cleans 125/85

Skill: snatch 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 snatch pause pulls 1-2 reps @80-90% 1RM snatch 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

08.16.16

 

Skill: Front squat @60-70% Dead stop front squat x 3 reps every 1:30 for 9:00

WOD: 200 DUs or 600 singles every miss you run 200m- record number of runs completed then 400m OH plate carry 45/25#

08.15.16

 

EMOM 6:00 min1: Single leg lunge to jump- start in a lunge, step up with knee coming as high as the hip, jumping off the planted foot with a controlled descend x 5 reps each side min2: DB bench press x 10 reps min3: Bicep curls x 5 reps each side

Primer: shoulder and hip mobility+ air squats

WOD: For Time 135/95 or 115/75 or 95/65 15 OHS 15 C2B pull ups 15 Snatch 15 C2B pull ups 15 Front Squats 15 C2B pull ups 15 Cleans 15 C2B pull ups

08.13.16

Make up Strength

WOD: 12:00 AMRAP 5 Bar muscle ups -sub 8 C2B pull ups 7 Hang power cleans 135/95 or 115/75 12 Lateral burpees over the bar

08.12.16

Skill: snatch + OHS 6:00 EMOM every 2:00 3 high hang squat snatch + 3 OHS @55% 1RM snatch

6:00 EMOM every 2:00 2 hang squat snatch + 2 OHS @65%

6:00 EMOM every 2:00 1 below the knee squat snatch + 1 OHS @70-75%

WOD: For Time 60 Double unders x 3 singles 50 Sit ups 40 Push press 45/35 30 Box jumps 20 OH walking lunges w/ plate 45/25 10 HSPU

08.11.16

Mid-line Stabilization4 rounds of :30 DB 15/10 OH leg lifts :30 legs off ground and DB moves from behind head to OH :30 rest

WOD: 4RFT 12 Deadlifts 205/145 6 Push ups 12 KB swings 52/35 6 Strict pull ups -sub 10 ring rows

08.10.16

Skill: Single leg RDL with barbell4 sets of 5 reps in between sets of RDLs do 10 reps of lateral walks with band

Skill: Back squat Every 3:00 for 9:00 4-6 reps @75-80% 1 RM

WOD: 5 RFT Row 20/15 cals 10 Ring dips 100' Farmers walk with KB 72/53