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Friday, July 30 2010 |
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Strength: 5/5/5/5/5 Floor Press (find 5RM)
WOD:
"Tabata to the Core!"
Complete Tabata intervals of the following movements:
Flutter Kicks
Supermans
Ab Mat Sit-ups
You will complete the tabata interval (4min) of each movement before moving onto the next. Ex 4min of Flutter Kicks, then Supermans, then Sit-ups for a total of 12 minutes.
Post results to comments.
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Thursday, July 29 2010 |
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Strength: Floor Press 5/5/5/5/5
WOD: (CFOW)
As many rounds as possible in 12 minutes of:
- 3 handstand push-ups (scale to seated press or box supported as needed)
- 6 push-ups
- 9 broad jumps
Post results to comments.
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Ask and ye shall receive... |
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Wednesday, July 28 2010 |
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After overwhelming requests, Nasty Girls will be repeated today. We have something for those who did Nasty Girls yesterday.
Strength: Dot drills
WOD:
"Nasty Girls" (modified)
3 rounds for time of:
50 Squats
21 Pull ups and 21 dips subbed for 7 Muscle-ups
135 lb Hang power cleans, 10 reps
Post results to comments.
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Tuesday, July 27 2010 |
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Strength: Dot drills and 5-3-1 turkish get ups
WOD:
"Nasty Girls" (modified)
3 rounds for time of:
50 Squats
21 Pull ups and 21 dips subbed for 7 Muscle-ups
135 lb Hang power cleans, 10 reps
Post results to comments.
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Monday, July 26 2010 |
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Coaches choice today...
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Friday, July 23 2010 |
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Speed and Agility work: Ladder work, Dot drill, and resistance sprints
WOD:
"Annie"
50-40-30-20-10 reps of:
Double Unders
Sit Ups
Post results to comments.
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Thursday, July 22 2010 |
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Burgener Warm Up x3
Muscle Snatch 3x3
Snatch Balance 3x3
Pressing Snatch Balance 3x3
THEN:
3 rounds of:
20 Ring Rows unbroken
15 Wall Balls unbroken
Take as much time as needed between rounds to ensure reps are UNBROKEN!
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Cleanliness is next to godliness |
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Wednesday, July 21 2010 |
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Strength: You have 15 min to find your 1RM for Power Clean
WOD: (modified CFFB)
Complete as many rounds as possible in 12 minutes:
2 Power Cleans @ 80% of 1 RM (barbells and dumbbells are acceptable)
2 Rounds of 3 Pull Ups, 5 Push Ups, 7 Air Squats
Post results and total rounds to comments.
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Some O-Lifting love on Tuesday |
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Tuesday, July 20 2010 |
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Strength:
1 Snatch Balance + 2 Overhead Squat: 80%-90%-100% of Snatch 1RM x 3
Snatch High-Pull: 90%-100%-110% of Snatch 1RM x 3
*** IF YOUR OVERHEAD SQUAT IS DEFICIENT IN ANY WAY, THEN NO SNATCH FOR YOU. BE SMART, AND REALIZE YOU NEED TO FIRST LEARN TO OVERHEAD SQUAT PROPERLY. SPEND THE DESIGNATED TIME TO IMPROVE YOUR OHS!
WOD:
3 Rounds:
20 Kettlebell Swings- Russian Style (unbroken) + 20 Burpees (unbroken).
Take as much time in between Sets but each Round must be UNBROKEN or you MUST start over.
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Monday, July 19 2010 |
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Teams of 4 complete the following:Two rounds for time of:
"Affiliate Cup Event 3" (modified)
Run 300 meters
15 jumps over 24” box
15 dumbbell squat cleans (45/25 lb.)
30 double-unders
15 push-ups (hand must release from floor)
30 Sit-ups
30 yard lunge
Post teams and results to comments.
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