Author Archive

 •  Apr 16, 2014

Thursday – 041714 – Push Press, Run, Row, Shoulder to OH…

Clearing the bar...

Clearing the bar…


Mobility:

Banded shoulder stretch

Push press:

3-3-3-3-3

4 rounds for time:

200 M run
150 M row
5 shoulder to OH (185/123)

Post thoughts and times to “comments”.  

 •  Apr 15, 2014

Wednesday – 041614 – TTB, Deadlift…


woah…

15 minutes:

TTB practice

For time:

30 TTB
7 deadlift (315/223)
20 TTB
6 deadlift (315/223)
10 TTB
5 (315/223)

Mobility:

Lumbar smashing

Post thoughts and times to “comments”.  

 •  Apr 14, 2014

Tuesday – 041514 – Power Snatch, Box Jumps, Pull-ups…

...


Power Snatch (from hip):

2-2-2-2

AMRAP – 7 minutes:

3 hang power snatches (135/93)
6 box jumps (24/20)
9 pull-ups

Mobility:

Rotator cuff strengthening

Post thoughts and rounds completed to “comments”.  

 •  Apr 13, 2014

Monday – 041414 – Back Squat, Run, Air Squat, Burpees…

...

Pre-WOD mobility:

Hip Grinder

Back squat:

1 x 4
1 x 3
1 x 2

For time:

400 M run

5 rounds:
10 burpees
25 air squats

400 M run

There is a single 400 M run buy in and a single 400 M run buy out on this workout.

Post thoughts and times to “comments”. 

 

 •  Apr 12, 2014

Sunday – 041314 – Deadlift, Double-unders, Snatch…

Jonny N...

Jonny N…


Deadlift:

1 x 3

Against a 12 minute clock:

1 minute – double-unders
1 minute – DB snatch
2 minutes – double-unders
2 minutes – DB snatch
3 minutes – double-unders
3 minutes – DB snatch

(50/35)

Mobility:

Thoracic smashing

Post thoughts and reps completed to “comments”.  

 •  Apr 11, 2014

Saturday – 041214 – Clean, Front Squat, Box Jumps…

Community...

Community…


Pre-WOD Mobility

Tricep Smashing

Clean:

Heavy 3

For time:

30 front squats (225/163)
EMOM – 3 box jumps (32/28)
… then …
60 C2B pull-ups
EMOM – 1 clean (225/163)

Post thoughts and times to “comments”.  

 •  Apr 10, 2014

Friday – 041114 – Run, Row…

Pre-WOD Mobility:

Hamstring flossing

For time:

1 mile run
1500 M row
1 mile run

Mobility:

Calf smash

Post thoughts and times to “comments”. 

 •  Apr 09, 2014

Thursday – 041014 – Press, Push Press, TTB…

BFB...

BFB…


Press:

5 x 3

1 minute on, 1 minute off, for 12 minutes:

21-15-9 reps:

Push press (135/93)
TTB

Mobility:

Couch stretch

Post thoughts and times to “comments”. 

 •  Apr 08, 2014

Wednesday – 040914 – Snatch, WB shots, Run…


What an aggressive turnover looks like.

Pre-WOD mobility:

Banded shoulder stretch

Snatch:

3-3-2-2

3 rounds for time:

400 M run
10 hang snatch (135/93)
30 WB shots (20/14)

Mobility:

BB quickie

Post thoughts and times to “comments”.  

 •  Apr 07, 2014

Tuesday – 040814 – Back Squat, Deadlift, BF Burpees…

We told her not to lift so much weight. We told her she might get hurt. When we weren't looking, she slipped those little plates on the inside of her bar. Sneaky Jackie.

We told her not to lift so much weight. We told her she might get hurt. When we weren’t looking, she slipped those little plates on the inside of her bar. Sneaky Jackie.


Back Squat:

2 x 5 – 4

For time:

400 M row
2 rds:
10 deadlifts (225/163)
10 bar facing burps
400 M run
2 rds:
10 deadlifts (225/163)
10 bar facing burpees

Mobility:

Hamstring and lumbar smashing

Post thoughts and times to “comments”.