9.13.16

killing me

Warm up

coach picks

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Mobility: biceps with lacrosse ball

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WOD:

3 rope climbs

21 box jump overs 24/20

10 S2OH 155/105

2 rope climbs

15 box jump overs 24/20

10 S2OH 155/105

1 rope climb

9 box jump overs 24/20

10 S2OH 155/105 

RX 155/105 and rope climbs

Scaled 135/95 t2b (2 for every 1 rope climb)

Scaled 2 115/75 and knees to as high as they can go (3 for every 1 rope climb)

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Cool down: 200 m walk

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Extra Credit: 400 m sled pull 95/45

6.10.16

snooze

Warm up:

coach picks

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Strength:

1 RM Snatch Balance

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WOD:

12 min AMRAP

8 hang power snatch 95/65

6 box jump overs 24/20

4 pistols

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Cool down: 200 m walk

5.9.16

fitness posts

Warm up:

coach picks

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Mobility: roll out lats

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WOD: (ran in 2 heats, partner helps change plates)

12 min to complete:

9 Box jump overs 24/20

6 pull ups

3 snatch (full) 95/65

9 Box jump overs 

6 pull ups

3 snatch 115/75

9 Box jump overs

6 pull ups

3 snatch 135/95

9 box jump overs

6 pull ups

3 snatch 155/105

9 box jump overs

6 pull ups

3 snatch 185/135

Then

Burpees remainder of time to accumulate points

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Cool down: 200 m walk 

11.16.15

demetry

Warm up:

coaches choice

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Mobility:

shoulders and psoas

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Skill:

split snatch

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WOD:

10 min AMRAP

2 OHS 95/65, 2 box jump overs 24/20

4 OHS 95/65, 4 box jump overs 24/20

6 OHS 95/65, 6 box jump overs 24/20

continue pattern, adding 2 reps per round until time expires.

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Cool down:

200 m walk

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Extra Credit: DIANA THIS IS FOR YOU!

25 burpees to plate 45/35

7.31.15

IMG_0257

Warm up:

400 m run

10 kb thrusters

20 shoulder dislocates

5 tuck jumps

2 bridge ups

35 DU’s

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Mobility:

psoas

shoulders

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WOD:

“Jack’s Competitive Crusher”

6 min AMRAP

20 wallballs 20/14

15 box jump overs 24/20

10 KB swings 70/53

Wait 2 mins

1 min ME cal row

Wait 2 mins

1 min ME DU’s

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Cool down: 200 m walk