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Wednesday 04/02/2014

Practice Snatch: (40:00) Start with: Snatch Grip Deadlift (re-establish shoulders and hips at the same rate) Then work on Building up to a Heavy 2. Record # Metcon: Achieve 300 Double-unders in as few sets as possible (5:00 time cap) *ONLY Double-unders – if you don’t have them, practice. -Record either time or # of […]

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Category: WOD
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Tuesday 04/01/2014

Strength: 3×10 Triceps Extension 3×10 Chest Fly’s 3×10 Barbell Curls 3×10 Seated DB Press 3-Partner WOD: 3 rounds: 9x Leap Frog (1 each member = 1 rep) 21x Pig Roast Thrusters (see WOD picture – 1 girl, 1 barbell, 2x 15# plates, 1 male Thruster on each collar)   Tweet

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Monday 03/31/14

Skill: a) 5x :30/:30 Sprint Row b) 5:00 Toes-to-Bar @ 7,14,21,28+ c) 5:00 Ring Pushups @ 7,14,21,28+ *Perform as many progressive sets as you can in 5:00. Rest btw sets as necessary Partner WOD: Row 10/10c, Bike 10/10c Row 20/20c, Bike 20/20c Row 30/30c, Bike 30c/30c Then 50 total Toes-to-bar + 50 Burpees (share reps […]

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Thursday 03/27/14

Warm-up – Hit each element 2 times: Lunges Down, Perfect Stretch back  (across the gym) Rope Climb Sledgehammer Dips Durability: 2 Rounds of: 1:00 Work/:15 Transition a) Rower b) Farmer Carries c) Plank – any variety (Switch from hands, to elbows, to side plank as you see fit, just don’t lose your plank position) d) […]

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