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 22, 2014

Catch the video. That's one persuasive 3 year old who really really wants his cupcakes! After this WOD, you will probably sympathize.

 

Skill:

 

10 min atlas stone

 

Core work:

 

3 rounds not for time

 

10 toes to bar

10 hollow rocks

 

WOD: Partner Linda 

 

10-9-8-7-6-5-4-3-2-1

 

1.5...

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 2, 2014

Deloading week, day three. Happy Hour!

 

Mobility

 

20 min

 

Skill

 

Otm 12 minutes

 

Odd

 

5 push press 75/45 + 5 box jumps

 

Even

 

5 dead lifts 75/45 + 5 toes to bar

 

WOD

 

3 rounds not for time

 

10 split squats

10 hip extensions

10 land mines

10 dumbbell bent over row

 

 

March 21, 2014

The games continue with a chipper!

 

Complete as many rounds and repetitions as possible in 14 minutes of:

 

60-calorie row

50 toes-to-bars

40 wall-ball shots (20 lb/14 lb) to 10-foot target for men, 9-foot target for women

30 cleans, 135 lb men/115 lb women

20 muscle-ups

 

MAST...

March 6, 2014

Mobility:

 

20 minutes. Hips, hamstrings and hip flexor smash

 

Skill:

 

12 mins OTM

 

Odd: TTB work

Even: Muscle up progressions

 

WOD:

 

7 rounds

 

5 bar facing burpees

8 overhead squats light

11 sit ups

Rest 1 min 

February 25, 2014

Day one of skill development week ...

 

Mobility

 

10 min (hips)

 

Gymnastic Benchmark

 

Max ring L-sit or hanging leg raise

 

Skill

 

OTM 8 min

 

5-10 toes to bar

30 double unders

 

WOD

 

5 rounds

 

10 hang power cleans 135/95

10 burpees

Please reload

Featured Posts

12-19-13: Dig Your Heels In

December 19, 2013

1/2
Please reload

Recent Posts

January 28, 2020

June 4, 2014

June 3, 2014

June 2, 2014

May 31, 2014

Please reload

Archive
Please reload

Search By Tags