20140429

Bench 1 RM


Deadlift 1 RM


Weighted Pullups 1 RM


Today was filled with PRs- great job everyone!

20140428

Low Back Squat: 5x2


Clean Pulls: 4x1
Power Clean: work up to a heavy single


WOD:
PC at 85%
8x2 EOM

20140427

Rest Day


Mega Ab Workout
5-1-5 Perfect Pushups
3 sets of 10 elevated Pushups


3 Rounds of:
10 Situps
10 Reverse Situps
15 Heel Touches
10 Leg Lifts


Planks w/30 seconds rest between each:
45 sec. Front x 2
45 sec. Right/Left x1

20140426

Snatch - singles up to 85%


Snatch - 3-5 singles w/30 sec rest


WOD: 5 RFT
3 Power Snatch (80%)
200m. Row or 20 Box Jumps or 400m Run

20140425

Thruster
1 x 6 (work to 1 rep max)




Clean - technique
3 positions




WOD
12-9-6
Handstand PU
Ring Dips

20140424

Rest Day


Or.....


Abs/Pushups
30 sec on/ 30 off  3x
Max Pushups
Max Situps


3 x
20 Crunches/knees up
20 Crunches/legs straight
25 Flutter Kicks


Planks

20140423

Snatch Balance 4x3


Snatch technique - Halting @ each position


Snatch 6x1


"Girl WOD" - Angie
We did a team WOD (4 females ) vs. 1 male (poor Stolzoff) - it was a tie!

20140422

Strict Press 6x1
Strict Pullups 3


WOD: AMRAP 5 min
8/8/8
KB swings/Pullups/Box Jumps
Rest 2 min


5 Ring Dips
50 Double Unders
Rest 2min


150m Row
10 Pushups
10 Burpees

20140421

Low Bar Back Squat - 8x3
Good Mornings 3x5
Romanian DL 4 x3


WOD:  5 RFT
Power Cleans @ 80% x 3
Gym Movement (Dips, PU, etc) x 3

20140420

Rest Day - Happy Easter!

20140419

Snatch
Work to a heavy single (perfect form)


WOD
4 RFT
4 Hang Snatches @ 75%
200m Row

20140418

OH Squat Work
Work up to a double heavy w/a pause at the bottom


Gymanstics WOD
10-8-6-4-2
Turkish Get-ups
TTB
Rest 2 minutes


5-4-3-2-1
Rope Climbs
Wall Walks
Rest 2 minutes


5-4-3-2-1
Pullups
Dips

20140417

Rest Day

20140416

Snatch - Heavy Double


Skill - OH Snatch


WOD: Annie (for time)
50-40-30-20-10
Double Under/Sit-Up