1.22.17

Sunday’s are for open gym.. and snatches… ūüôā

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Strength: 

work up to a 1 RM Snatch

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WOD: 

12-9-6

Ring Muscle ups

Squat Snatch 155/105

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Cool down: 200 m walk 

11.28.16

hohoho

Warm up

coach picks

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Skill/Strength: 6 sets

1 power snatch

1 touch and go squat snatch 

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WOD:

20 min AMRAP

20 wall balls 20/14

20 DU’s

20 power snatches 75/55

20 DU’s

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Cool down: 200 m walk 

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Extra Credit:

10 min EMOM

3 Muscle ups

6 ring dips

9.6.16

pancakes with abs

warm up: 

coach picks

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Strength: 

Front Squat

1 RM

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WOD

21 cal AB

15 Snatches 115/75

9 BMU

REST 2 mins

9 BMU

15 Snatches 115/75

21 cal AB

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Cool down: 200 m walk 

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Extra Credit: 10 mins of handstand work

8.13.16

WOD:

For time:

1600 m run

40 pull ups

15 deadlifts 275/185

800 m run

20 CTB

15 power cleans 185/125

400 m run

10 bar muscle ups

15 snatch 135/95

8.1.16

images7Z10T0CG

Warm up:

coach picks

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Strength:

Back Squat 5 x 10 add 5 lbs each set

rest 60 secs

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WOD:

3 rounds

7 Squat Snatch 135/95

21 wall balls 20/14

7 bar muscle ups

21 wall balls 20/14

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Cool down:

200 m walk

6.23.16

jesus

Warm up:

Coach picks

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Mobility: lats

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WOD:

For time:

200 DU

8 Snatch 95/65

6 OHS 95/65

100 DU

6 Snatch 135/95

4 OHS 135/95

50 DU

4 Snatch 155/105

2 OHS 155/105

25 DU

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Cool down: 200 m  walk 

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Extra Credit: ME hold in the bottom of air squat

3.29.16

food

Warm up:

coach picks

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Strength:

OHS

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

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WOD:

15-9-3

Snatch 

OHS

135/95

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Cool down:

200 m walk

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Extra Credit/test:

 Max Effort push ups (log in WOD log book)

3.22.16

minion

Warm up

coach picks

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Skills:

thrusters

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WOD:

For time:

20 pull ups

20 clean and jerks 125/85

20 t2b

20 power snatches 125/85

(12 min time cap)

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Cool down:

200 m walk 

12.30.15

new years 2

Warm up:

coach picks

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Mobility:

shoulders

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WOD:

For time:

50 KB Swings 70/53

50 pistols

50 t2b

50 Wall balls 20/14

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Cool down:

200 m walk

11.30.15 2015 Open WOD 15.1 and 15.1A

diet starts

WELCOME BACK! HOPE YOU DIDN’T EAT TO MUCH TURKEY!

Warm up:

coach picks

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Mobility:

shoulders

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WOD:

2015 Open WOD 15.1

9 min AMRAP

15 t2b 

10 DL 115/75

5 snatches 115/75 

then 

15.1 A (from min 9-15)

1 rep max clean and jerk

6 min time cap

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Cool down:

200 m walk