15 January 2015

A) Power

1. Work up to a heavy Snatch Balance from the rack with 3 second hold in the bottom of the squat

2. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom of the squat

-Go to AHAP for 1, then go to 2
2. METCON 

AMRAP

3-6-9-12-etc…

Clean and Jerk, 135/95

TTB
Extra Credit: Death by HSPU

– challenge yourself to get outside your comfort zone. Do the harder thing!

13 January 2016
A) Power

EMOM 10

Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk
-increase each minute

B) 5 Rds

12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks

Rest as needed between sets

30 December 2015
A) METCON 

1. Power

Build to a heavy 3-position Clean + Split Jerk

Pos 1: Above knee

Pos 2: Below knee

Pos 3: Ground
B) METCON

With a Running Clock:

At the 0:00

2 Rds

30 Wall Balls, 20/14

15 Pull ups

At the 5:00

2 Rds

24 Wall Balls

12 Pull ups

At the 10:00

2 Rds

18 Wall Balls

9 Pull ups

24 December 2015

Awesome job yesterday during the 12 Days of Christmas!! Just a reminder, we are only having 4:30 class this evening.  
A) Strength

-Athletes choice

B) METCON

30 Thrusters 95/65

90 Double unders

20 Thrusters

60 Double unders

10 Thrusters

30 Double unders

OR

3 Rds

40 Calorie Row

4 min Rest

20 Calorie Row

2 min Rest

The 12 Days of Christmas 

  

The 12 Days of Christmas

1 Handstand Push-up

2 Thrusters

3 Snatch

4 Pistols/leg

5 Push Press

6 Cleans

7 Deadlifts

8 Burpees

9 KB Swings (53/35)

10 Double Unders

11 Box Jumps (24″/20″)

12 Pull-ups

*weight for all barbell movements is 40% of snatch 1RM

-This WOD is performed in the same manner in which you would sing the song. So day one (round one), you do 1 HSPU, day two you perform 2 Thrusters and 1 HSPU, etc. until on the twelfth day you perform 12 pull-ups and continue all the way through the list, ending with 1 HSPU.