6.27.14 - Christine

Pre Work:

3×5 SL DL KB/BB
then5×3 Strict pull ups

WOD: 3 Rounds
500M row (sub for a run)12x DL @ Body weight, women 75% BW21x Box Jumps 24/20”

Score= Time and Weight used.

Results: 12:32 @ 155#

6.26.14 - Oly

6.24.14 - Oly

6.23.14 - 8 Rounder

Pre Work: Tabata Plank hold/ push ups

*Hold a hand plank for 20 sec, then do 2-5 push ups in 10 sec rest

WOD: 8 Rounds- pick a weight you can do all movements with

10x sit ups
8x plate step ups6x plate squat cleans4x lunges (per leg) w/plate2x burpee pull ups

Post Work:

Cool down jog/row

Crossover symmetry

Score= Time.

Results: 12:43 2 45#

6.21.14 - Oly

6.19.14 - Oly

6.20.14 - Linda-ish

WOD: *pick a weight you can do all 3 movements with.

10,9,8,7,6,5,4,3,2,1

Deadlift

Bench Press/Push Press

Clean

Score= Weight used & 800m time.

Results: 2:52, 135/115 bench

6.17.14 - Oly

6.16.14 - KB, Sit-ups, Running

Pre Work: 10 min Skill Sesh!
Pick a Muscle up or HSPU to focus on. Ask your coach for help with progressions, modifications, and alternate moves.

WOD: 20-18-16-14-12-10-8-6-4-2
after every set complete 10 cal row (a sub is 100m sprint)
American KB swing
Weighted Sit up (use KB or a medball)

Post Work: 2-3 rounds:
1min Plank
:30 sec right side plank
:30 sec left side Plank
Then…
Crossover Symmetry

Results: 17:19rx

6.13.14 - Snatches

Pre Wod: Empty barbell work

-Toe heel snatches

-5x Snatch pulls

-5x Snatch high pulls

-5x Hang snatch

WOD 1: Strength work-Snatch

5x-5x-3x-3x-1x

Power snatch or hang snatch, whatever you need more work with.  Increase weight each set, if you set a PR…awesome!

WOD 2: Donkey Kong

21-15-9

KB swings

Box jumps

Burpees

Score= 1x snatch load & time for Donkey Kong.

Post Wod:

Cool down

3x :30 Prone cobra

3x 20 Superman

Results: 175#, 6:30rx

6.12.14 - Oly

6.7.14 - Saturday Chipper

Partnered with Sam

6.6.14 - Strongman Stuff

Pre Wod: Review and practice all movements.

WOD:  In partners, in any order, breaking up any way, complete:

 800 meter farmer carry (alternating who carries)

 50x Atlas stone ground to shoulder

 50x Tire flips

 50x Bench press (pick moderate load)

 50x Pull ups

Post Wod: 3 rounds

3x TGU (each arm)

:30sec Right side plank

:30sec Left side plank

Score= Time.

6.5.14 - Oly

6.3.14 - Oly

6.2.14 - 4 AMRAPs

Pre-Wod:
Superset 3×5 SL KB deadlift and 5×3 strict pull up(10 min cap)

WOD:

8min AMRAP

3x wall walks/wall burpees

6x KTE

9x wall balls

Rest 2min

6min AMRAP

5x goblet squat

10x split jumps (total jumps)

15x box jumps

Rest 2 min

4min AMRAP

10x hollow rocks

10x toe taps on a medball (each leg)

10x hand step ups or elbow step ups (each hand up counts)

Rest 1 min

2min AMRAP

400 m run

-with remaining time left complete max push ups.

Score=total rounds and push ups completed.

Post Wod:
Cool down row/run. 2x- :20sec Prone cobra and :20sec Samson stretch (each leg) (if enough time)

Results: 16 Rounds + 20 pushups

5.29.14 - Oly

5.28.14 - Metcon

Pre WOD
10-1
Wall Ball
Toes to Bar
Not for time, focusing on quality  moving.

WOD
8 Rounds, Rest :30 after each Round.  Score it total time.

100m Run or Row or Ski (Pick one)
10 KB Swing-Russian 24/16kg (H Gym Use Bulgarian Bag Swings or Cleans)
10 Frog Hops
10 Up-Downs (Similar to a burpee, less the push up)
10 Box Jumps 20/16″

Post WOD
3×10 RDL
3x:20 Prone Cobra
3×10 Sit Up

Results: