Fort Walton Barbell Club 062915

weightlifting1

Day 21

Snatch- 70% x 2, 75% x 1, 80% x1, 85% x 1, 90% x1

Clean and Jerk – 70% x2, 75% x1, 80% x 1, 85% x 1, 90% x1

Back Squat- 75% 5×2, 80% 5×3

6.22.15 “Fran”

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Warm up:

400 m run

10 thrusters with pvc

20 shoulder dislocates

6 t2b

9 jumping pull ups

5 bridge ups

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Mobility:

psoas

shoulders

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WOD;

“Fran”

21-15-9

Thrusters 95/65

Pull ups

(completed in 2 heats)

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Cool down:

immediately after WOD walk 200 m

Endurance 060215

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Warm up: 

With barbell class

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Mobility:

shins 

banded hip liberator

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Skills and Drills:

Coaches choice

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WOD: 

For time:

400 m run

300 m row 

30 DU’s

90 sec rest

Repeat for a total of 3 rounds. 

ATHLETE OF THE MONTH

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12.5.14 “Jackie”

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Warm up:

200 m run

10 kb thrusters

12 mountain climbers

5 handstands

perfect stretch down gym floor

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Mobility:

psoas

QL

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WOD:

“Jackie”

1000 m row

50 thrusters 45/35

30 pull ups

Day 16: We are thankful for Dan, Jerry and Jarrett

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Today we are thankful for these three funny guys. Dan, Jerry and Jarrett.

Thank you three for your dedication and hard work. We know if we ever need

anything to call on any of you and you’ll be there.

Barbells for Boobs!

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7.18.14

imagesCAFU9MIPWarm up:

coach picks

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Mobility:

couch stretch

anddddd foam roll something……

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WOD:

“Fight Gone Bad”

3 rounds, rotate each min.

Wall ball 20/14

SDHP 75/55

Box Jump 24/20

Push press 75/55

Row (count calories)

Rest

Happy 4th! It’s a FRAN kinda happy Merica’ day!

Happy-4th-Of-July-Atlanta-2013

7.2.14

 Warm up: 

 

coaches picktg2

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Mobility: 

IT band

 

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WOD: 

3r4t

200 m sandbag run (large men) (small women)

12/10 S2OH 115/85

12/10  lunges in place 115/85

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Skill: 30 pistols