December 31, 2013

Skill:

 

5 sets of max strict Ring Dips


Strength:

 

10 sets of 3 reps Deadlift

 

Metcon:


5 Rounds


200 m Row
10 Knees to Elbow
10 KB swings (53/35)

December 29, 2013

Strength 

 

Back Box Squats 8 x 3 (climbing) work on technique

 

Metcon- 3 rounds 

 

15 Front Squats (95/75)

15 push press (95/75)

15 ring rows (or barbell set on a low rack)

December 27, 2013

This one is for Kerry! She's leaving for Minnesota and we will be missing her cause she's a part of the Summa Family! 


Strength: Bench Press Find 10 rep Max

Skill: 3 Rounds max double unders in 2 mins with a 1 min Rest

WOD


6 mins AMRAP 


Wall-balls
EMOM 4 Burpees

December 25, 2013

Mobility

 

Ball Glute/hip smash,  Banded Hanstring extension and hip opener

Skill

 

Eccentric Rack Pulls (pull from just below the knee from rack or plates)
*focus on lowering the weight as slowing as possible, TnG, and keeping a nuetral spine
*Peform in partners, one dea...

December 25, 2013

Strength

 

7 sets of 3 reps of Strict Press (work up to a max)
7 sets of 6 reps of Floor DB Press (climbing)

Metcon

 

12 Days of Christmas  (performed just like the song)

 

1 Burpee
2 Turkish Get-ups
3 Jumping Pullups 
4 Knees to Elbow or knee raise
5 Jump Touches
6 Squats
...

December 23, 2013

strength


back squats 4x5 across

skill
 

5 min to do 5 sets of max rep strict pull ups

metcon
 

buy in 10 burpee box jump overs
then 
4 rounds of
10 db dead lifts
10 db front squats
cash out 10 burpee box jump overs

December 22, 2013

2 RFT 


10 snatch balance 75/55
87 DU's/174 singles
11 over head squats 75/55
87 DU's/174 singles
19 hang power snatches 75/55
 87 DU's/174 singles
27 hang power cleans 75/55
 87 DU's/174 singles
 

December 19, 2013

Warm Up


3 rounds NOT for time 
5 pull ups 
10 push ups
15 sit ups
20 air squats


Metcon 
 

2,000m row
15 sumo dead lift high pulls 75/55
1,000m row
15 sumo dead lift high pulls 75/55
500m row
15 sumo dead lift high pulls 75/55
250m row
15 sumo dead lift high pulls 75/55

December 18, 2013

Skill


OTM 12 min
5 stone to shoulder  95/65
2 rope climbs

Metcon


"grace" 
30 clean and jerks for time 135/95

Strength


5x5 front squats across

December 18, 2013


Skill


work up to a heavy single 
3 position squat clean + jerk
position 1 = mid thigh
position 2 = below knee
position 3 = floor

WOD


AMRAP 12min
5 pull-ups
10 push press 95/85
15 box jumps 20'

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