WOD
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Category: WOD
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Monday 02/10/14

Strength #1 (15:00) Hang Squat Clean – work up to a heavy 1 Strength #2 (15:00) Push-Press – 5×2 – Get after it! WOD  (16:00) Alternating EMOM 1 min of Max Dumbbell Snatches. Heavy. (Men 35#+, Women 20#+) 1 min of Airdyne, Jump Rope, or walking laps around gym (recovery pace) *CF Games-Style standard on […]

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Thursday 02/06/14

Warm-up Group Burgener Warm-up, and…..   Skill (15:00) Snatch Practice Beginners go light and practice technique. Competitors – work on Squat Snatch from hang or ground – moderate loads.   WOD #1 (15:00 time cap) 4 Rounds of 10 Pushups 15 Box Jumps 10 Dips (Ring or Box) 15 Wall Balls   WOD #2 Row […]

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Thursday 01/30/14

(25:00)  Superset Heavy Thruster of 3 reps + Weighted Pullups of 3 reps   Test: Max Unbroken 115/95# Thrusters *Unbroken means NO rest. Set is over when the athlete stops in the rack, squat, or overhead position.   Cool down: Airdyne or row 30 calories + foam rolling

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Wednesday 01/29/14

Warm-up for workout (5:00)   WOD: “Mary” AMRAP 20:00 -5 Handstand Pushups -10 Pistols -15 Pullups   Cool Down: Foam rolling – be sure to hit the shoulders and lats

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