June 6, 2014

Mobility:

 

10 minutes

 

WOD 

 

1,000m row

 

Then

 

21-15-9

Kb swings 70/53

Burpees

 

Skill:

 

OTM 10min

Odd-1 power clean + 1 hang squat clean + 5 front squats

Even-6 muscle ups

June 2, 2014

Metabolic conditioning week begins with a tabata, otherwise known as a face punch to your fat.

 

Mobility:

 

10 minutes

 

WOD:

 

Tabata

 

Clean and jerk (75/45)

Pull ups

Thrusters  (75/45)

Toes to Bar

 

Skill:

 

Pick 2 goats 

OTM for 16 min

 

May 29, 2014

In memory of Bean Japchen, a puppy who passed away suddenly from a rare pulmonary problem that caused her heart to fail. Such a short life but one filled with love.

 

Mobility :

 

10 min lacrosse ball rib smash 

 

Then:

 

3 rounds

 

5 kettlebell "bottoms up" press each arm

5 bug...

May 9, 2014

Mobility:

 

10 minutes

 

Warmup:

 

3 sets of 10 KB pullovers and 10 KB split squats on each leg

 

Olympic warmup

 

Metcon: "Macho Man"

 

3 power cleans (135/95)

3 front squats (135/95)

3 jerks (135/95)

 

On the minute for 10 min or as long as possible. After 10 minutes, increase 10 po...

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

 

 

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