20140622

Rest Day

20140621

Snatch: Singles up to 85%
Cluster at 80%


WOD:
Power Snatch 2 singles + Max Vertical Jump x 8

20140620

Thruster: Find 1 RM
Clean technique: Halting clean pull + High hang 6x1
WOD: For Time
100 Burpees

20140619

Rest Day

20140618

Snatch Balance: 4x3
Halting Snatch Pull + High Hang Snatch: 6x1
Technique: EROM HSPU
WOD: Any Girl
Angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats

20140617

Strict Press: 6x1
Good Mornings: 3x8
Strict Pull-ups: 3x AMRAP
Technique: Butterfly Pull-Ups
WOD: 15 minute AMRAP
9 Deadlifts
12 Push-ups
15 Box Jumps

20140616

Back Squat: 60% 8x3/min
Halting Clean Pull: 4x2
PC: Heavy Single


WOD:
PC Clusters x 5

20140615

Rest Day

20140614

Snatch: Heavy Single
3 singles at 90-95%
Snatch Pulls 4x3


WOD:
PS Clusters x 5

20140613

Pause Front Squat: 3x5
Clean technique: Hang from Knee 6x2
WOD: 7min AMRAP
15 ft rope climb x1
15 Hollow rocks
15 HSPU/push ups

20140612

Rest Day

20140611

SB 4 x3
Halting Snatch pull + mid-hang snatch 6x1
Technique: EROM HSPU
WOD: Pick a girl (Nancy)
5RFT
400m run
OHS 95#x15

20140610

Bench Press: 5x3
DL 8x1 EMOM
Weighted Chest to Bar Pullups 3x10
Technique: L Pull-ups
Metcon: Intervals (treadmill/rower)

20140609

Pause Back Squat: 3x5
Clean grip RDLx 4x3
PC: Heavy Single
WOD:
PC 2 Singles + 2 MuscleUps x 8

20140608

Rest Day

20140607

Snatch: Heavy single then 3-5 singles at 80-85%
Sn DL 4x2


WOD:
PS: 2 singles + 2 BBJ x 8

20140606

Thrusters: 5x5
Clean tech: hang 2" off ground 6x2
WOD: Tabata this
Pullups/Dips

20140605

Rest Day

20140605

Rest Day

20140604

DSB: 4x3
Sots Press: 3x5
Halting Snatch Pull & Hang from knee 6x1
Technique: Strict HSPU
WOD: Karen (for time)
150 Wall-Balls

20140603

Bench Press: 5x5
DL: 8x1 EMOM
Weighted Pullups: 3x12
Technique: Strict Pullups
WOD: Griff (for time)
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

20140602

Back Squat: 50% 8x3/min
Halting Clean Pulls: 4x2
PC: Work up to a heavy single


WOD:
PC cluster x 5

20140601

Rest Day

Apologies

My apologies for not posting for the past couple of weeks, it's been a little hectic here. I hope to get us back on track shortly. ~LP