1.9.17

 ability to flex

__________________

Strength:

power snatch

3-3-3-3-3

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WOD:

As far as possible in 12 mins of:

30 DU

10 power snatch 95/65

30 DU

11 power snatch 95/65

30 DU

12 power snatch 95/65

30 DU

13 power snatch 95/65

30 DU

etc etc etc…………

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Cool down: 200 m walk

11.28.16

hohoho

Warm up

coach picks

_____________________

Skill/Strength: 6 sets

1 power snatch

1 touch and go squat snatch 

_________________________________

WOD:

20 min AMRAP

20 wall balls 20/14

20 DU’s

20 power snatches 75/55

20 DU’s

___________________________

Cool down: 200 m walk 

__________________________

Extra Credit:

10 min EMOM

3 Muscle ups

6 ring dips

9.23.16

wallballs

Warm up

coach picks

_____________________

Skill/Strength

Build to a heavy power snatch

______________________________

WOD:

5 rounds

45 sec AB cals

15 sec rest

45 sec DU’s

15 sec rest

45 sec Wall balls 20/14

15 sec rest

_____________________________________

Cool down: 200 m walk

___________________________

Extra Credit: MOBILITY FOR 10 mins

8.11.16

images (1)

Warm up:

coach picks

__________________

Skill: pull ups

_____________________

WOD:

2 rounds for time:

800 m run 

60 air squats

30 pull ups

15 power snatch 155/105

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Cool down: 

200 m walk 

7.25.16

image (2)

warm up:

coach picks

____________________

Skill:

rope climbs

___________________

WOD:

3 rounds for time:

400 m run

15 power snatch 115/80

________________________

Cool down:

200 m walk

7.12.16

ladyliberty

warm up

coach picks

_________________

Mobility:

shoulders

____________________

WOD:

Max rounds in 3 mins of:

3 power snatch 135/95

6 push ups

9 squats

Rest 1 min. Repeat for a total of 5 cycles

__________________________

Cool down: 200 m walk

2.11.16

speed

Warm up:

coach picks

_________________

Strength:

Snatch

(does not have to be touch and go)

65% x 5, 75% x 5, 85% x 5

__________________

WOD:

12 min AMRAP

15 box jump overs 24/20

10 deadlifts 115/75

5 power snatches 115/75

_________________________________

Cool down: 200 m walk and lacrosse ball on your QL

1.11.16

ttb

Warm up:

Coaches choice

_______________________

Strength:

Deadlift

65% x5, 75% x 5, 85% X 5

_____________________

WOD:

21-15-9

OHS 75/55

C2B 

21-15-9

Power Snatch 75/55

T2B

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Cool down: 200 m walk 

11.24.15

turkey

Warm up:

coach picks

_______________________

Strength:

Every 2 min. for 10 rounds:

1 power snatch+ 1 snatch+ 1 OHS

(at a moderate weight for you)

_______________________

Core tightener:

4 rounds:

min 1 – 15 AMSU

min 2 – 15 banded good mornings

min 3 – 30 sec. OHS hold 45/35

_______________________________

Cool down:

200 m walk

9.18.15 Isabel

images (12)

Warm up:

coaches choice

_____________________

Mobility:

Shoulders

_____________________

WOD:

“Isabel”

30 snatches for time 135/95

___________________________________

Cool down:

200 m walk

_________________________

Extra Credit:

50 AMSU