Author Archive

 •  May 06, 2014

Wednesday – 050714 – Snatch, Isabella…


The world’s fittest man completes heavy Isabel and opts for snatches over power snatches

Pre-WOD Mobility:

Barbell Quickie &
Banded Shoulder Stretch

Snatch:

1-1-1-1-1

Isabella

30 reps for time:

Snatch (135/93)

Post thoughts and times to “comments”.  

 •  May 05, 2014

Tuesday – 050614 – Clean, Power Elizabeth…

Inversion...

Inversion…


Clean:

1-1-1-1-1

Power Elizabeth (compare with 111713, 010613)

21-15-9 reps for time:

Power Cleans (135/93)
Ring Dips

Mobility:

Rotator Cuff Strengthening

Post thoughts and times to “comments”. 

 •  May 04, 2014

Monday – 050514 – HS Walking, Run, Squat…

It's a squat off…

It’s a squat off…


For 20 minutes:

HS Walk Practice

The Tornado

For time:

400 M Run
15 Back Squats (315/223)
400 M Run

Mobility:

Quad Smashing

Post thoughts and times to “comments”.  

 •  May 03, 2014

Sunday – 050414 – Jerk, Shoulder to OH, Pull-ups…

...


Jerk (off rack):

1-1-1-1-1

9/18, 7/14, 5/10 reps for time:

Shoulder to OH (185/123)
Pull-ups

Mobility:

Forearm Smashing

Post thoughts and times to “comments”. 

 •  May 02, 2014

Saturday – 050314 – Front Squat, OH Step-ups…

Memorial Day Murph is coming up! Are you ready for the challenge?

Memorial Day Murph is coming up! Are you ready for the challenge?


Pre-WOD Mobility:

Barbell Quickie

Front Squat:

1-1-1-1-1

For time:

70 OH Step-ups (45/25)

Athletes must alternate legs and demonstrate a full lockout on the top of the box.

Post thoughts and times to “comments”.  

 •  May 01, 2014

Friday – 050214 – Run…

Pre-WOD Mobility:

Hamstring Flossing

5 rounds, each for time:

6 deadlifts (225/163)
10 BF burpees
400 M run

Post thoughts and times to “comments”.  

 •  Apr 30, 2014

Thursday – 050114 – Power Snatch, Power Clean, Push Press…

Mike S...

Mike S…


Power Snatch:

1-1-1-1-1

1/10, 2/9, 3/8 … 10/1 reps for time:

Power Clean (95/63)
Push Press (95/63)

Mobility:

Barbell Quickie

Post thoughts and times to “comments”.  

 •  Apr 29, 2014

Wednesday – 043014 – Clean, WB Shots, Double-unders, OHS, Muscle-ups…

Scott Jag...

Scott Jag…


Clean:

1-1-1-1-1

For time:

75 WB Shots (20/14)
110 Double-unders
20 OHS (135/93)
9 Muscle-ups

Mobility:

Foam Roller free-for-all

Post thoughts and times to “comments”.  

 •  Apr 28, 2014

Tuesday – 042914 – KB Snatch, Burpees, KB Swings, Run, Row…

John W...

John W…


Pre-WOD Mobility:

Banded Shoulder Stretch

EMOM – 10 minutes:

2 KB Snatch (r/arm)
2 KB Snatch (l/arm)

For time:

30 Burpees
30 KB Swings (72/53)
800 M Run
30 Calories (rower)
30 KB Swings (72/53)

Post thoughts and times to “comments”.  

 •  Apr 27, 2014

Monday – 042814 – Tabata Something Else…

Laura W...

Laura W…


Strict Press:

2-2-2-2-2

Tabata Something Else (compare with 021411)

20 seconds on, 10 seconds off, for eight intervals at each movement for maximum repetitions:

Pull-ups
Push-ups
Sit-ups
Squats

There is no transition time between movements.

Mobility:

Chest Smash

Post thoughts and times to “comments”.