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Friday 06/13/2014

Strength: 1) Russian KB swings – 1×30 1×30 1×50 (Rx: 71/53#) 2) Dead lift 6×3 (60…80%) – Technique Today. Hips and shoulders raise at the same rate Partner WOD: 3000m at 250m splits 100 Push-ups (one athlete working at time) Cool Down Easy 300m jog Introduce hollow body rolls. Try to achieve 3 rolls out, and […]

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Thursday 06/12/2014

BBG: 1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90% Strength: 1a) Pendlay Rows: 4X3 – heavier than last week, rest 90 sec. 1b) Bench Press: 4X3 – heavier than last week, rest 90 sec. Conditioning For time: 25 Cal AD/Row 25 KB Snatch (alternating) 53/35# 25 TTB 20 KB Snatch 20 […]

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Category: WOD
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Wednesday 06/10/2014

Work: 1) Ring Pull-ups – 3 Sets of 5+ – Pull as high as possible. 2) Turkish Get-ups – 3 sets of 10 (5R/5L) – Don’t put the KB down between R/L. Grind it out! 3) Weighted Step-ups – 3 sets of 10 (5R/5L) – Get Heavy Prep for WOD = Cleans & Dips WOD: […]

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Category: WOD
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Friday 06/05/2014

Strength: Press (Strict) – Warm-up with 2-3 light sets Press (Push) – 1×4, 1×3, 1×3, 1×3+ *Last set go for max reps Skill: Ring Muscle-up – Practice for 7:00 (Rx – Max unbroken, 2-3 sets) *No bars this day, work on Rings – Progression, or MU’s WOD: For Time: -5 Muscle-up Buy-in -10,9,8,7,6,5,4,3,2,1 of Box […]

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