April 30, 2014

Warm Up:

 

Fish game on rower. Winner doesn't have to do 20 burpees. If you don't win, well, you have to do 20 burpees.

 

Skill:

 

Snatch technique:

 

1 power snatch+1 squat snatch+1 oh squat

 

Agility:

 

Dot drill 5 mins

 

WOD:

 

Light Isabel

 

30 snatch reps for time 75/55

April 29, 2014

Mobility:

 

20 min

 

Skill:

 

Overhead squats light

 

Every minute on the minute for 8 mins:

 

5 squats with 3 second pause at bottom

 

WOD:

 

8 x 200 m row with 30 second rest

 

April 28, 2014

Deload week begins!

 

Mobility:

 

10 min

 

Skill:

 

Handstand work

 

Then: 20 handstand push ups for time

 

Strength:

 

10 rep max Romanian deadlift (RDL)

 

WOD:

 

Every minute on the minute for 10 minutes

 

5 ball slams 30/20

5 DB cleans 45/35

5 box jumps 24/20

 

 

April 26, 2014

Partner WOD

 

3 person teams

 

30 wall ball @ 20/14

30 sumo deadlift high-pulls @ 53/35

30 box jumps @ 20"

30 dumbbell push presses @ 35/25

30 calorie row

30 push ups

30 air squats

 

 

April 25, 2014

Wear a Zorro mask to the box today and get a free Summa car sticker. If you dare. 

 

Mobility:

 

10 minutes

 

Skill:

 

20 minutes. Pick a goat and get better.

 

WOD:

 

10 squat clean thrusters 95#/75#

20 burbees on a 25lb plate

30 chest to bar pull ups

400m run

30 chest to bar pull u...

April 24, 2014

Mobility:

 

10 minutes

 

Skill:

 

10 minutes OTM

 

Odd: 5 front squats (heavy)

Even: 20 double unders or 40 singles

 

WOD:

 

13 minute AMRAP

 

6 deadlifts 225/185

12 box jumps 30/24

24 wall balls 20/14

 

 

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