WOD

Saturday 7-4-15

***We are closed***

Have a safe and happy holiday!

Enjoy your fireworks, family, food and fun!

Friday 7-3-15

***We will be closed Sat July 4th***

Warm Up:

Make up strength or coaches choice

Skill:

Clean & Jerk

WOD:

Five rounds of:
200 meter Sprint
Clean & jerk, 1 rep (Heavy)
Max reps Muscle-up/Chest to Bar Pull Up

Post time, load and reps for each. Rest as needed between efforts.

After Bash

Recover

Travel WOD:

Five rounds of:
200 meter Sprint
Dumbbell Clean & jerk, 5 rep, heavy
Max reps Pull up

 

Post time, load and reps for each. Rest as needed between efforts.

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Thursday 7-2-15

 ***We will be closed Sat July 4th***

Warm Up:  This week we will be testing our 1RM’s on the 4 movements we have been working on for the past 3 months (Front Squat, Push Press, Deadlift & Incline Press).  Record these, track your progress.

Find your 1 RM Incline Press

My suggestion 5-3-2-1-1-1-1…

Skill:  HSPU and Toes to bar

WOD:  12 min AMRAP:
5 HSPU

10 Burpee

10 Toes to bar

After Bash:

Shoulder stretch and Mobility

Travel WOD:

12 min AMRAP:

10 Burpee

 

10 V-Ups

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Wednesday 7-1-15

 

Warm Up:  This week we will be testing our 1RM’s on the 4 movements we have been working on for the past 3 months (Front Squat, Push Press, Deadlift & Incline Press).  Record these, track your progress.

Find your 1 RM Deadlift

My suggestion 5-3-2-1-1-1-1…

Skill:  Barbell Complex

Hang Clean

WOD:  15 min AMRAP:
10 Hang Power Clean (115/75)

15 Box Jumps (24/20)

After Bash:

Stretch those legs

Travel WOD:

15 min AMRAP:

10 DB Hang Clean (40/20)

 

15 Tuck Jumps

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Tuesday 6-30-15

 

Warm Up:  This week we will be testing our 1RM’s on the 4 movements we have been working on for the past 3 months (Front Squat, Push Press, Deadlift & Incline Press).  Record these, track your progress.

Find your 1 RM Push Press

My suggestion 5-3-2-1-1-1-1…

Skill:  Double Unders

WOD:  15 min AMRAP:
30 Double Unders

3 Wall Walks

15 Push Ups

After Bash:

Stretch those shoulders

Travel WOD:

15 min AMRAP:

30 Double Unders or 15 Tuck Jumps

:30 Handstand Holds

 

15 Push Ups

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