9.12.16

women

Warm up

coach picks

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WOD

Chipper

15 front squats 135/95

5/4 Muscle ups

10 snatches 135/95

5/4 muscle ups

15 squat cleans 135/95

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Cool down: 200 m walk

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Extra Credit:

Snatch Grip RDL

5×3 @ + 10lb of 1 RM Snatch

5.20.16

gainz be gone

Warm up

coach picks

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Strength; power jerk

40% 5, 50% 5, 60% 5

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WOD: 

15-9-6-3

deficit HSPU 45/35

Front Squats 165/115

ring dips

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Cool down: 200 m walk 

 

1.26.16

gain train

Warm up

coaches choice

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Strength:

Back Squat

75% x 5, 85% x 3, 95 % x 1+

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WOD:

12 min AMRAP:

9 front squats 155/105

7 jerks 155/105

5 T2B

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Cool down: 200 m walk

12.8.15

christmas

Warm up:

coaches choice

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Skill:

C2B

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WOD:

For time:

20 hang cleans 95/65

20 dips

20 front squats 95/65

20 c2b

20 push press 95/65

* Every 2 mins stop and complete 10 AMSU*

15 min time cap.. Scale accordingly.

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cool down:

200 m walk 

9.21.15

a5f9a9ab67d7d3d8aed555bd47eb5cc9

Warm up

coaches choice

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WOD:

“Incredible Hulk”

20 min AMRAP

5 DL 115/75

5 hang power clean 115/75

5 front squats 115/75

5 push presses 115/75

5 back squats 115/75

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Cool down:

200 m walk

7.22.15

694226430

Warm Up:

400 m run

10 OHS with PVC

20 shoulder dislocates

5 jumping pull ups (arms bent feet on ground)

10 leg swings (each side)

20 sec small arm circles 

 20 sec large arm circles

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Skill:

t2b

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WOD: 

5 min AMRAP

5 OHS 75/55

25 DU

2 min rest

4 min AMRAP

5 front squats 95/65

5 pull ups

2 min rest

3 min AMRAP

10 KB swings (Russian) 70/53

3 HSPU

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Cool down:

200 m walk immediately following WOD

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EXTRA CREDIT:

10 mins shoulder mobility