20140531

C&J: Heavy Single
Clean Pull: 4x1
WOD: PC clusters x 5

20140530

Snatch Balance: 4x1
Snatch Technique: Hang Snatch 6x1
Technique: Handstand Walk
WOD: Pick a Girl

20140529

Rest Day

20140528

Front Squat: Find 1 RM
Clean technique: Hang Clean 6x1
WOD: Nasty Girls
3RFT - 50 squats, 7 Muscle Ups, 10 Hang Cleans

20140527

Bench Press: AMRAP Body Wt


Back Extensions: 3x8
Muscle-ups (or pullups/dips): 3x AMRAP
Technique: MU transition into Ring Hand Stands


Time Trial: 500m Row

20140526

As you embark upon this Memorial Day filled with family, friends, and BBQs.  Pause to remember those that gave the ultimate sacrifice.




WOD: Team Murph (max 2 member team)
With a weighted 20# vest
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run


Never Forget

20140525

Rest Day!

20140524

C&J: Heavy Single
Cluster @80%
Clean RDL 4x3


WOD: 8 RFT
PC: 2 singles + 4 C2B pull-ups

20140523

DSB: 4x1
Snatch tech: Halting, snatch pull, + high hang 6x1


Technique: Headstand to Handstand transitions


WOD: Any Girl

20140522

Rest Day

20140521

Front Squat: 1x20
Clean technique: Halting
Clean pull + high hang 6x1


WOD: Gymnastics

20140520

Jerk: 6x1
DL: 60% 10x2
EMOM: Ring Dips: 3x10


Technique:
Levers


WOD:
10 min time domain

20140519

Back Squat: 1x20
Halting Snatch Pull: 4x2
PS: Work up to heavy single


WOD:
PS: Cluster x5

20140518

Rest Day

20140517

C&J: Heavy Single
- then 3 singles @ 90-95%
Clean Pulls: 4x3


WOD:
PC: Cluster x 5

20140516

Snatch Balance: 4x3
Snatch Technique: Hang from knees 6x2


Technique:
Hand Stand Holds


WOD: Pick a Girl


9-7-5
Snatch/ Muscle Ups

20140515

Rest Day

20140514

Front Squat: 5x3
Clean Technique: halting Clean pull + mid-hang 6x2


WOD: 3RFT
250 m. Row
Pullups
Rope Climb
Hand Stand Hold 30 sec.

20140513

Bench Press: 5x5
Good Mornings: 3x8
Weighted C2B Pull-ups: 3 sets


Technique: Strict Muscle Ups
Pullups/Dips


WOD: 15 min time domain

20140512

Back Squat: 5x3
Snatch Grip RDLs: 4x3
PS: Work up to a heavy single


WOD:
PS: 2 singles (85%) + 4 bent rows EMOM x 8 min

20140511

Rest Day

20140510

C&J: Heavy Single
C&J: 3-5 singles at 80-85%
Clean DL: 4x2


WOD:
PC: 2 singles (85%) + 2 Muscle ups EMOM x 8min

20140509

DSB: 4x3
Snatch technique: Hang 2" off ground 6x2


Technique: Handstand Work
Walking/Holds


WOD: Any Girl

20140508

Rest Day

20140507

Front Squat: 5x5
Halting Clean Pull + hang from knee: 6x1


Gymnastics WOD
Pushups/Pullups/Muscle Ups

20140506

Push Press: 4x3
DL: 50% 10x2
Weighted Pull-UPs: 3x10


Technique: Muscle Ups


WOD: 20 min time domain

20140505

Back Squat: 5x5
Halting Snatch Pull: 4x2
Power Snatch (PS): Work up to a Heavy Single


WOD:
PS Clusters x5

20140504

Rest Day

20140503

Snatch: Heavy Single
Snatch High Pull 4x1




WOD:
PS 80% EMOM

20140502

1 & 1/4 Front Squat: 4x2
Clean Technique: Halting
Clean 6x1 (Heavy)


Gymnastics WOD: 3-7 min

20140501

Rest Day


Well deserved if you survived yesterday's workout!

20140430

OHS 1 RM


Hang Snatch 1 RM


Jackie
1000m Row
50 Thrusters 45/25
30 Pullups