BBG EMOM for 10:00- 2 Snatches from the High Hang (mid thigh) *Begin between 50-60% of max Snatch, and work to a max double for the day. Conditioning 15:00 AMRAP of: 25′ HS Walk 9 Front Squats 185/120# 25′… Read more »
Workout of the Day
WOD 11/19/15
Strength Paused Front Squats: 2X5@70%, 2X3@75%, 1X3@80% (3 count pause in bottom, no bounce to stand) – rest 90 sec. Benchmark A) “Nancy” 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs B) “DT” – Only… Read more »
WOD 11/17/15
Strength 1a) 4X10 Tempo Strict TTB (3 counts down after touching bar) – rest 90 sec. 1b) 4X12 or ME Strict HSPU AFAP – rest 90 sec. Conditioning For time: 50′ HS Walk 50 KBS 24/16kg 50′ HS Walk… Read more »
WOD 11/12/15
Warm up Rowling – 10 frames or 20 minutes https://www.youtube.com/watch?v=0Yvx1Ri9pFc Benchmark A) Jack 20 min AMRAP of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20 in B) Danny – Only do if… Read more »
WOD 11/11/15
Strength 5 rounds of: :30 ME Front Squats @ 70% :30 Rest :30 Shoulder Taps (back facing wall) :30 Rest Conditioning 7 rounds for total working time of: 24 Double-Unders 12 Bar Facing Burpees 4 Hang Power Snatches 155/105#
WOD 11/10/15
Strength 1a) 4X10 Strict TTB – rest 90 sec. 1b) 4X8 Strict HSPU – rest 90 sec. Conditioning “Power Elizabeth” 21-15-9 of: Power Cleans 135/95# Ring Dips
WOD 11/7/15
BBG 1) As long as you want to establish a 1RM Snatch. 2) As long as you want to establish a 1RM Clean & Jerk. Conditioning Complete as many rounds as possible in 12 minutes of: 3 snatches 6 clean… Read more »
WOD 11/6/15
Strength 1) 4X1 Strict Press + 3 Push Press – work to max for the complex, rest 2:00 2) 1X2 Strict Press + ME Push Press – use heaviest load from #1 Conditioning 30:00 AMRAP (at a conversational pace or… Read more »
WOD 11/5/15
BBG 1) 5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) – work to a max for the… Read more »
WOD 11/4/15
Strength 5 rounds of: :45 ME Front Squats @ 80% :15 Rest :45 Shoulder Taps (back facing wall) :15 Rest Conditioning 12:00 AMRAP of: 9 Power Snatches 115/75# 12 C2B Pullups 15 Burpee Box Jump Overs 24/20
