Wednesday 10.1.14

           Today's work courtesy of 

                 Coach Moreno

                She's baaaaack!

Back squat + snatch press 5x5@75% snatch 1RM

Front Squat 3x3@85% 1RM

Accessory

RDL 3x15

Dumbbell press 3x15

Wtd abs 5x10

Tuesday 9.30.14

          Even our fruit sees gains!!

A) Deadlift

    3x5@90% + 10 lbs of 5RM

    2x10@75% 5RM

B) AMRAP 10

    10- kb swing (55/35)

    20- split jumps

    *Every 2 min starting at 0:00 ending at 8:00, perform 5- Burpees 

C) Plank

    *accumulate 5min of a plank hold

Monday 9.29.14

                           Michelle 

A) EMOM 8

    3- power snatch 

    *no touch n go

    *work as heavy as form allows

B) A Lil Diddy from Coach Bray

 

    For time:

    100- double unders 

    400m run

     75- push-ups

     400m run

     50- toe 2 bar

     400m run

     25- HSPU

     400m run

C) Rec/Mob

    

Friday 9.26.14

"An Open WOD on Friday!? What the hell?"

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

* Muscle, power or full snatch allowed

Thursday 9.25.14

Wednesday 9.24.14

Tuesday 9.23.14

A) Deadlift
     3x5@90% 5RM

     2x10@75% 5RM
    *12 min cap

B) 10-9-8-7-6-5-4-3-2-1
     Front Squat (155/105)
     *200m run after each set

C) Gymnastics skill

Monday 9.22.14

                  Michelle Letendre

A) EMOM 6

    2- snatch AHAP 

B) Tabata 

    Kb swings (55/35)

    Air squats

    Situps 

C) Gymnastics skill

Friday 9.19.14

Thursday 9.18.14

Wednesday 9.17.14

Tuesday 9.16.14

Monday 9.15.14

A) For Time:

    30-chest2bar 

    400m Run

    15- ohs (135/95)

    800m Run

    15- ohs

    400m Run

    30- chest2bar

B) 2sets Max handstand hold 

    Rest 2 min between attempts

    2sets max unbroken double unders 

C) Rec/Mob

Friday 9.12.14

Thursday 9.11.14

AMRAP 20

9- power snatch (115/75)

11- front rack lunges 

*add 1 burpee each round

Wednesday 9.10.14

              Weightlifting Wednesday 

Tuesday 9.9.14

A) Deadlift

   3x5@75% 5RM

B) 4rds

    50- air squat

    50- double unders

    50- push-up 

C) Rec/Mob

Monday 9.8.14

                  Don't be this guy!

A) Snatch

   *12 min to establish a 1RM for the day

B) For time:

-Row 30 calories

-30 burpees, jumping over the barbell

-30 hang power cleans (135/95)

C) EMOM 10

    6- hspu 

Friday 9.4.14

             Take care if your hands

A) Deadlift

    *12 min to establish 5RM 

B)  With a partner complete

     6 rounds 

    10- thrusters (135/95)

    20- kb swings (55/35)

    30- Toe2Bar

C) Rec/Mob

Thursday 9.4.14

Wednesday 9.3.14

                          Aim high 

A) Back Squat 

4x3 @ 5-15lbs heavier than last week

B) 4 sets (work as heavy as form allows)

Power Snatch + hang snatch + OHS

*Rest 90 seconds between sets

C) EMOM 6

3 Power snatch@ 80% of (B)

D) Handstand practice for remainder 

Tuesday 9.2.14

A) EMOM 5
     10- pull-ups

B) "KAREN"
     For Time:
     150- wall balls (20/14)

C) Gymnastics Skill