Monthly Archives: April 2015

0953:

WU: Please do coach Al a favor and get the the box early and start setting up. If class size is large then share a barbell & start opposite from your partner? Get your box set up between postS. Rings will set low for body row then you must set shoulder level for dips. Your… Read More »

Category: WOD

0952:

WU: Get right to the set up for Strength phase. STRENGTH: every 2 for 16 minutes (8 sets) do not disconnect from barbell each bout. Log your wt. • 1 high hang squat snatch • 1 hang squat snatch • Snatch WOD: 10-1 • HRPU • Box jumps 24/18 GA: Practice at light enough loads… Read More »

Category: WOD

0951:

Mike Hazel – Free Fall! WU: hip mobility drills for 5 then 10 jumping split squats, 20 squats X2 STRENGTH: b. squat • 25@30% • rest 3:00 • 20@50% • Rest 3:00 • 15@60% WOD: 10 rounds • 30 seconds TTB • 30 sec. rest • 30 sec. alt db snatch 40/30 • 30 sec… Read More »

0950:

WU: 5 good minutes STRENGTH: Seated Military Press • 5 reps @65% • 3 reps @70% • 2 reps @75% • 1 rep @ 80% • 5 reps @80 WOD1: Annie 50 40 30 20 10 • DU/SU • Abmat sit ups WOD2: 10 minute Amrap • 10 KB Swings 53/35 • 5 burpees •… Read More »

0949:

WU: CDM STRENGTH: DL • 5 reps @65% • 3 reps @70% • 2 reps @75% • 1 rep @ 80% • 5 reps @80% WOD: For time • 15 12 9 power clean, pull up, thruster 95/65 • 1000 m run • 9 12 15 thruster, pull up, power clean GA: 12 9 6… Read More »

0948:

0948: WU: Get in get ready and remain moving. WOD: 0472 last 9/20/13 FT: Lookout run. (gate & back) 42 push ups 42 squats 42 pull ups 42 atomic sit ups 42 DU 42 arm haulers 42 burpees 42 walking lunge steps 30/20 db 42 wall ball shots   GA: 20 reps of each!

Category: WOD