WOD 1.19.15 Monday

Warmup

  • Run 300m
  • Agile 8
  • PVC/empty bar: Good Mornings
  • side lying clams
  • hip bridge

A. Deadlift

  • Find your 5RM

B. Snatch Technique @ 50-60% of 1RM

  • 5 sets of 5 reps: Snatch Deadlift
  • 7 sets of 3 reps: Snatch Pull
  • 10 sets:  3-Position Power Snatch + Overhead Squat
    • (1 hip + 1 above knee + 1 below knee)

C. AMRAP 7  ladder up by 3’s*

  • Front Squat (115/80)
  • Box Jump (24/20)

*complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

 

WOD 7.29.14 Tuesday

Warmup:

  • Movement: knee hugs, quad stretches, cradle walks, hamstring kicks, lateral lunges, butt-kickers, high knee runs, lateral shuffles, karaokes, skips
  • Stationary: Boot-Strappers, jumping jacks, seal jacks, gate swings, and balance reaches
  • Muscle activation: Bridges, prone W-Y-T raises, bird-dogs, cat & cow

A.  Hang Power Snatch

  • Work to a 3rm

B.  Strict Press

  • 3@70%
  • 3@80%
  • Max Reps@90%,
  • rest as needed

C. AMRAP 10

  • 200 Shuttle Run (50 sections)
  • 10 1-arm DB Ground to Overhead (45/35#)
  • 45 sec Handstand hold (practice lifting hands/ shifting weight)
  • 10  Burpee Box Overs (20/16)

D. 3 Sets:

  • Max Effort Strict Pull-Ups
  • 10Weighted Sit-Ups (AHAP) (Put feet through heavy Dumbbells and hold a third Dumbbell to the top of your head)