Archive | February 2014

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18 February WOD

Skill: 2×10 pistol squats (R), 2×10 HSPU (B), HSPU practice Strength: 3×3 strict overhead press, 3×2 push jerk, 3×1 split jerk (R,B,W) WOD: (R) 12 min AMRAP 6 alt single arm snatch (70/50) 9 CTB pullups 12 wallballs Then 4 min AMRAP 3 rope climbs 25 double unders (B) 12 min AMRAP 6 hang cleans […]

17 February WOD

Skill: 2×5 bar muscle ups (R), 2×10 CTB/pullups/assisted pullups (B), pull-up practice Strength: 2×3@70%, 4×3@80%, 3×1@90% of 1rm BS (R,B,W) WOD: (R) 21 hang cleans (155/105) 21 HSPU 15 hang cleans (185/125) 15 HSPU 9 hang cleans (205/145) 9 HSPU Then 5 min AMRAP 10 toes 2 bar 10 box jumps (30/24) 10 DL (205/145) […]

14 February WOD

Skill: handstand walk (R), muscle up practice (B), ring work WOD: (R) 21 back squats (185/125) 9 muscle ups 500 m row 15 front squats (155/105) 6 muscle ups 400 m row 9 OHS (135/95) 3 muscle ups 300 m row Then 3 min AMRAP 15 wallballs 10 lateral box jumps (20″) (B) 15 back […]

13 February WOD

Strength: 7×2 clean (R,B,W) WOD: (R,B,W) 15 min AMRAP 6 Alternating single leg inverted burpees to a HSPU/inverted burpee to HSPU/inverted burpee 12 kb swings (2/1.5/1) Then (R,B,W) 5 min ME double unders

12 February WOD

Skill: strict pullups 2xME UB (R), 2×10 ring dips (B), ring dip practice Strength: 5×3 deadlifts (R,B,W) WOD: (R) 500 m row 45 toes 2 bar 15 STO (205/145) 45 ring dips 500 m row Then 3 min AMRAP 15 box jumps (24/20) 15 release push-ups (B) 5 rounds 5 snatches (135/115/105/95/75/65/55) 10 release push-ups […]

Thursday jump for hearts!

As most of you have seen my son Drew is trying to raise money for heart disease research. He has done a fantastic job so far, but I wanted to help him a little more. On Thursday we will do ME double unders in 5 min. If you would like to donate to the cause […]

11 February WOD

Skill: bar muscle ups 3×5 UB (R), CTB pullups 2×10/pullups 2×10/ assisted (B,W) Strength: 1×2 Push Jerk and split jerk @65%, 3×2 PJ and SJ @75%, 3×2 PJ and SJ @85% of 1rm split jerk WOD: (R) 10 min AMRAP 3 hang snatch (135/95) 3 bar facing burpees 6 6 9 9 12 12 15 […]

10 February WOD

Skill: rope climb 6 ascents (R), rope climbs/or practice (B), rope climb holds Strength: 3×6 Romanian deadlift Front squats 8@60, 6@70, 4@80, 2@90 of 1rm FS (R,B,W) WOD: (R) 6 rounds 6 squat cleans (155/105) 12 pullups (B,W) 6 rounds 6 squat cleans (135/115/105/95/75/65/55) 12 pullups/assisted pullups/ring rows

7 February WOD

Skill: handstand walk (R), free handstand hold (B), handstand practice Strength: 6@60%, 4@75%, 2@90%, 4@75%, 6@60% of 1rm BS WOD: (R) 10 min AMRAP 6 thrusters (115/75) 12 T2B Then Choose 1 9 6 3 MU Def HSPU Or 3 min ME clean (225/145) (B) 12 min AMRAP 10 thrusters (95/65) 15 burpee to box […]

6 February WOD

Strength: every :30 for 7 minutes squat clean (185/155/125/105/95/75/55) (R,B)(W has option to power clean) WOD: (R) 5 rounds 25 wallballs 20 burpee to box jump (24/20) Then 3 min ME snatch (165/115) (B) 4 rounds 20 wallballs 15 kb swing (2/1.5/1) Then 3 min AMRAP 10 box jumps (24/20) 10 push-ups 3 rounds 15 […]