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Monday July 28, 2014

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Strength: Front Squat 1RM

Conditioning: “Nancy”

5 Rounds For Time

400m Run

15OHS 95/65

Sunday July 27, 2014

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No Open Gym Today

Saturday July 26, 2014

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There will be no open gym tomorrow Sunday 7/27
9:00 Oly Hour
10:00 WOD (no 11:00 class)
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Skill: 3 Sets of Max Effort unbroken HSPU (scale to push-ups)

WOD: 2014 Masters Chipper

50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)

Friday July 25, 2014

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Strength: 10 mins to complete 10×2 Box Squat below parallel @ 60% (sit back then work speed up) rest 30-45s between sets

WOD:

3 Rounds for time:

100 Double unders (scale accordingly; 50,40,30 etc.)

30 AbMat Sit-ups

Thursday July 24, 2014

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Skill: Handstands/HS Walking/Shoulder Touches (spend 10 minutes working on a part of this skill)

WOD: TABATA

Burpees

Ring Rows

Medicine Balls Squat Clean 20/14

Hand Release Push ups

(your score is the LEAST reps you do for each movement)

Wednesday July 23, 2014

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Strength: 1RM OH Press

WOD:

Row 1k

50 Pull-ups

50 Push-ups

Row 1k

 

Tuesday July 22, 2014

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OLY: Work to a heavy but perfect Hi Hang snatch, vertical bar at hips

WOD:

12 Min AMRAP

10 Power Cleans 135/95

10 TTB

Monday July 21, 2014

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Strength: 12 Mins to work to 3RM Back Squat

WOD: “Tiger Fuel”

3 Rounds for Time:

400m Run

30 Wall-balls 20/14

Saturday July 19, 2014

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Skill: HSPU Progression/HS Walking

WOD:

15 Min AMRAP

10 KBS

10 HSPU

10 Pistols

Friday July 18, 2014

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Strength:

8 sets of 2 reps Back Squat @ 55% down to medicine ball

WOD:

5 Rounds for time

200m Run

20 Toes 2 Bar

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