Clean & Jerk

Snatch

Warm up and be smart about weight jumps,

Don't be stupid.

Lift big!

accumulate 2 minutes of L-sit

WOD - Filthy 50's

50x  box jumps (20")

50x jumping pull ups

50x kettlebell swings (35#)

50x walking lunges

50x knees to elbows

50x push press (45#)

50x back extensions (or supermans)

50x wall balls

50x burpees

50x double unders

compare to 6-29-2011

Mobility

For our future momma's: MWOD

Back Squat

Strict Press

Deadlift

Be sure to do adequate warm up on each lift before attempting the first of the 3 reps that count.

Compare to 7-13-2011

From Coach Rip:

Here are some basic precautions that need to be followed for safety:

1. Don't be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem.

2. Don't be greedy.  Learn to recognize the difference between greed and ambition, and be merely ambitious.

3. Don't be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

805 double unders

100 pull ups

200 push ups

300 squats

200x sit ups

100x kbs (55/35)

One person can work on double unders, one can work on other movements, while one person must rest.  Once all double unders are complete, 2 people can work on other movements.  Body weight/kettlebell movements must be completed before moving on to next, so once 100 pull ups are completed, you can start on push ups, etc.

$15 per team to register, all proceeds go to Chad Perry foundation.

3x5 strict pull ups

3x3 HSPU

3x10 pistols (5 each leg per set)

WOD

AMRAP 10 mins

3x power cleans (135/95)

5x front squats

3x push press/push jerk

3x3 back squat at 75-85-95% of 1RM

WOD

50-40-30-20-10 of

burpees

db hang power cleans (30/20)

3x3 Clean (full squat) at 75-85-95% of 1RM

WOD

4 rounds for time

200m run

20x wall ball shots

20x hand release push ups

20x SDLHP (75/55)

1 mile run (compare to last 1 mile time trial)

WOD - "Diane"

21-15-9

deadlift (225/175)

hspu

5-3-3-2-1 squat snatch

WOD

30x double unders

20x thrusters (75/55)

30x double unders

20x box jumps

30x double unders

20x snatch (full squat)

30x double unders

20x pull ups

30x double unders

20x ohs

30x double unders

20x toes to bar