Archives: » 2015 » June

Tuesday 6.30.15

Posted 30 Jun 2015 in WOD

Skill
Goal Board/ weak point skill work

Strength
Push Press: Build to a heavy 5, then 4x5x90%

Wod
5 rft:
a. 10 Pull-ups
b. 10 Burpees
c. Run x 1 Lap

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Monday 6.29.15

Posted 28 Jun 2015 in WOD

Weightlifting
Snatch

Strength
Squat: 5×5

Wod
3 rds:
a. Walking Lunge x 15 per leg
b. Kb swing x 25
c. Hollow Rock x 35

Into: 3 trips on Prowler

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Saturday 6.27.15

Posted 26 Jun 2015 in WOD

Open Gym: 8am-11am

Visitors welcome!  Continue your training while you’re in town.

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Friday 6.26.15

Posted 26 Jun 2015 in WOD

Max Out Friday!

Strength

Squat – Build to a 5rm

Wod

For Time:

50 Wall Balls

40 Power Snatches 95/65

30 Box Jumps

20 TTB

10 Burpees

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Thursday 6.25.15

Posted 25 Jun 2015 in WOD

Skill

“Goal Board” skill work

Strength

Close-Grip Bench Press: Heavy 5, then 4x5x90%

Wod

3 RFT

50 DU

10 HSPU

15 Pull-ups

20 Ab Mat Sit-ups

Extra Credit

Sled Drags & Carry

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Wednesday 6.24.15

Posted 23 Jun 2015 in WOD

Weightlifting
Clean & Jerk

Strength
Front Squat w/ 2 count pause – 3×5 x 65,70,75% of Monday’s squats

Wod
EMOM x 10 min
a. Power clean
b. Front squat
c. Push Press
d. Squat
e. push or split Jerk

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Tuesday 6.23.15

Posted 23 Jun 2015 in WOD

Skills
‘Goal Board’ practice. Work on an individual component to a specific goal of your own.

Strength
Push Press: Heavy 5, then 4x5x90%

Benchmark Wod
Helen

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Monday 6.22.15

Posted 21 Jun 2015 in WOD

Weightlifting
Snatch

Strength
Squat – 5×5 (add 5lbs from last week)

Wod
10 min AMRAP

a. Burpee x 9
b. Kb Snatch x 12 (6/side)
c. TTB x 15

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