2014 08 27
A.
Push Press 2RM
B.
5 Rounds (Not For Time)
1 Min Max Back Squats @ 70% of Mondays 1RM
40yd Reverse Med Ball Toss 40/30
*** score is total reps, and total throws (less throws = better)
2014 08 27
2014 08 27
Mobility:
1) lax ball to front/back/side of hips x 2min each position
2) lunge series
A) Jerk - 1.1.1.1
B) OHS - 5x3 @ 80% (increase from 7/30!)
C) 3 rounds:
250m row
12 no-push-up-burpees
^^^SUPER fast hips on those!
2014 08 27
Check out Lexi and Zach at www.wanderwod.wordpress.com
A.
3-5 Rounds
30 Second Jimmy Buffets
10 Scap Pull Ups
10 Seated Revere Shrugs
B.
5 Rounds
30 Second Iso Chin Up hold
30 Seconds of Push Ups
10 Kelso Shrugs RT/LT
C.
4 Min to complete
400m Run
Max Single Arm Kettlebell Swing with the time remaining
4 Min to complete
400m Run
Max Lateral Burpees over a Parallete in the time remaining
2014 08 26
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I just wanted to put a big thank you out to Amy and the rest of the gang that helped do all of the work while we were gone in Tennessee. A bunch of the little things that were on my todo list, and a whole lot more! new bathroom flooring, chalkboard paint in the bathroom (yes, you can draw anywhere in there now) and a bunch of other fix it things.
Thank you everyone (you know who you are) for your hard work and kindness :)
We love you guys!
2014 08 26
2014 08 26
Guess who is coming back?! Carm! Back from Alaska!
A.
Double Under Practice
B.
5 Rounds
Every 2:30 perform 2 Power Snatches with 2 second pause in the catch
Build per each round
Note: This is emphasis on getting under the bar and making sure things stay fast and technical. Keep it that way.
C.
Teams of 2
10 Rounds
7 Deadlifts 275/185
5 Box Jumps 30/24"
Note: Partner 1 does a round, partner 2 does a round, until you have completed 10 rounds total (5 rounds each)
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2014 08 25
Happy Birthday, Kat!!! Seriously, August is almost over. Who is game for another mobility month? Making it more of a regular part of our routine? Sound off on here or on the Facebook page. I'm open to suggestions!
A) 3-position snatch DL + hang power snatch - 5x2@75% of 1RM
B) Front squat - Every 2:00 for 8 rounds - 3 front squats @ 75-80% of 1RM (these are supposed to be heavy!)
C) Partner WOD!
For time:
50 T2B (partner 1 works while partner 2 holds a wall sit, switch as needed until both partners complete 50 reps)
40 lunges (opposite partner holds the top of a push-up)
30 single leg bridge-ups (opposite partner holds a dead bug)
2014 08 25
If you haven't heard it already from us. Let me be the first to say, welcome back students :)
We missed you!
We hope you had a good summer
Cheers to another good year of school and training.
2014 08 25