June 3, 2014

Mobility:

 

10 minutes

 

WOD:

 

800 meter run

20 power snatches (115/80)

800 meter run

 

Strength:

 

Back squats

2 x 10 (heavy)

 

Goats:

 

Keep beating your goats from yesterday

May 12, 2014

Welcome to strength week. And Blake is our WODmaster. See photo.

 

Strength:

 

If you know your 1 rep max snatch, do snatch @ 75% x 1 x 3. If you don't know your 1 rep max snatch, find it.

 

Snatch pull @ 90% of snatch x 3 x 3

Snatch deadlift @ 100% of snatch x 3 x 3.

 

If you...

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 22, 2014

Mobility:

 

10 minutes group mobility

 

Skill:

 

On the minutes for 12 min

 

Odd 1 snatch pull + 1 power snatch + 1 squat snatch @ 75%

Even 200 m run

 

Metcon:

 

Moon

 

7 rounds:

 

10 dumbbell hang split snatch @ 40/25 LBS with right arm,

15 ft rope climb,

10 dumbbell hang split snatch @...

April 4, 2014

Mobility:

 

10 minutes 

 

Skill:

 

Muscle Up Wave

 

OTM 10 min

 

Add 1 muscle up every minute

 

WOD:

 

"Randy"

 

75 snatches for time 75/55

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