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Wednesday 8-6-14

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Happy birthday, Katie!! :) hope you're having a fabulous day!!   A)  Hang clean + push jerk + clean + split jerk -- 20min to work to heavy but beautiful set   B)  OHS - EMOM x 10min, 3 OHS w/ 1sec pause in bottom   C)  30 x 3-count med ball sit-ups -- do them with a pass to a partner if you'd like!

2014 08 06

Monday 8-4-14

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Hey folks! This Saturday (8/9) will be our next max out day. Let's hunker down this week and get ready to test out all the work we've been doing on getting under the bar! A)  High hang snatch + snatch - 20min to work up to a heavy but perfect set, not to exceed 85% of your 1RM B)  Snatch DL - 4x2 @ 85% of 1RM (slow to knee, fast to hip) C)  Front squat - 3.3.3 --3 sec, 2 sec, 1 sec hold D)  10-8-6-4-2 of plank hold elbow touches (each side) and parallette-over burpees

2014 08 03

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Guest coach Caitlin today! Don't give her too hard of a time today. :) A)  Clean - 20min to work to a heavy single B)  EMOM x 12min - even=3 back squats@75% of 1RM, odd=6 push ups C)  3 rounds-- 60 flutter kicks, 20 teapots (10 each side, 70/55 kettle bell), 10 TTB

2014 08 01

Monday 7-28-14

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A) Snatch 2x2@65% 2x2@75% 2x2@85% 2x1@90% B) Snatch PP + snatch balance - 1, 2, 3, 4, 3, 2, 1 -- start at 60% of snatch, increase only as long as you can safely deload the push press back to your back, not to exceed 75% of snatch C) Partner WOD (1 person working at a time - except for the sit-ups) 100 KB front squats (racked position) 55/35 80 push press 45/33 60 med ball sit-up passes (you all saw Caitlin's group doing these last week!) 40 cal row 20 burpees **15min cap

2014 07 28

Wednesday 7-23-14

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A) Jerk - 5x2@70% of 1RM - if 70% feels good after 3 sets, move up (intelligently!) B) OHS - 20 min to find heavy single, then 2x3 @ 80% of that heavy single C) 8 minute abs!! (Twice through for :50 work, :10 transition) 1. Leg lifts 2. Hold plank with foot step outs (left out, right out, left in, right in) 3. Russian twists 4. Butterfly sit-ups

2014 07 23

Monday 7-21-14

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A) Snatch pull + hang snatch from hip - 5x2@80% of snatch B) 3-position Snatch DL (floor, below knee, mid thigh) Every :45 for 8 rounds @100% of 1RM C) Front squat - Tempo - 3.3.3.3 - 32x1 D) Row 500m, 30 Kbs, 30 kb pp (15R, 15L) 55/35# You guys have been kicking a$$ lately. Keep up the awesome work!

2014 07 21

Wednesday 7-16-14

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A)  Push press - 4x3@80% - focus on driving off the shoulders! B)  1 snatch balance + 2 OHS - 15 min to work up to the hheaviest set possible C)  Every 1:30 x 10 rounds -- 3 push jerks, 3 burpee over plate, 10-15sec static leg hold (6in off ground) - extra credit if you hold your arms overhead

2014 07 16

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