5/28/2015

OHS 5 reps @ 65-70-75-80-85 Front Squat 5 reps @ 65-70-75-80-85 Back squat 5 reps @ 65-70-75-80-85 Mid line stability  Not for time 50 Toes to bar 50 GHD SU 50 Abmat SU

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May 25, 2015

5/27/2015

 Close grip bench press 5 reps @65-75-85.1 minute jump rope in between sets ( DU, or singles) Regional  2014 event 7    4 RFT 2 rope climbs 30 m sprint ( 100F) 4 Squat cleans 155/105 30m sprint (100F)

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May 25, 2015

5/26/2015

Snatch push press (light)8×3 Snatch NO jump(light)8×3 Snatch 90% 5×1 15 AMRAP 10 DL 95/65 8 high hang power clean (bar start at pockets)95/65 6 push press 95/65

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May 25, 2015

05/22/2015 WOD

10 minutes to set a 1 RM Bench Press “Franken-Annie” For time 28-21-18Thrusters 75/55 Double unders 2 minute rest 15-12-9 Thrusters 75/55 sit ups 2 minute rest 9-6-3 Thrusters 75/55 Double unders situps

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May 21, 2015

05/21/2015

Scapular retraction pull up 6 x 6 alternate with band pull down 6 x 6 (Just like a triceps push down.  Elbows by your side.  Keep the band very light.) EMOM (10)  2 Snatch 60% (Technique) Not For Time (Technique) Young GRACE30 Clean and Jerk105/75

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May 18, 2015

05/20/2015

Box Squat DE 75% 8 x 2 ( 10 minutes to complete) Drop Lunge 8 x 2 each leg ( 10 minutes to complete) 15 AMRAP400 m run15 American KB swings 55/35 15 pull ups Tabata sit ups.

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May 18, 2015

05/19/2015

EMOM x5 Moderate weight3 shoulder press + 3 Push press + 3 push jerks 2 minute rest EMOM x3 repeat the complex with 1 rep and increase weight by 20 % of the initial “Nasty girls”for beginners 3 RFT 50 squats 7 MU (15 pullups 15 ring dips) 10 hang power cleans 135/95 advanced athletes…

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May 18, 2015

05/18/2015 WOD

1) EMOM 5 odd: 10 goblet squats even: 10T2B 2)Snatch Balance 60% 10 x 2 3)10-9-8-7-6-5-4-3-2-1 135/95 DL 10 Double unders between movements ( constant) power Clean ( from ground)

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May 18, 2015

4/30/15 WOD

“Glory Days” All 4 On-Ramps for time: Ramp 1 (5 rounds) 30 double unders 15 pushups 20 squats Ramp 2 21-15-9 of: Pushpress, 95/65 Box jump,24/20 pullups Ramp 3 (5 rds) 7 pushups 7 Meball cleans, 20/14 Ramp 4 1/4 mile run 25 air squats 1/4 mile run 25 Pushpress, 95/65 1/4 mile run 25…

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April 29, 2015

4/29/15 WOD

1)DE80 shoulder press, 8×3 2)3RM weighted pullup 3)AMRAP15 5 hanging pwr cln, 135/95 10 CF standard Pushups 15 Standing GM’s, 135/95

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April 28, 2015
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