Wednesday 5/1/13

:SWOD:

5X3 Snatch First Pulls w/ 3 count pause at the knee – as heaviest possible, rest 60 sec.


:WOD:
3 rounds for total reps
:45 sec ME Shoulder Press 95/65#-
rest 45 sec.
45 sec ME Pullups
-rest 45 sec
.45 sec ME PushPress 95/65#
-rest 45 sec
.45 sec MEBoxJumps 24/20″

-rest 45 sec.

Every Monday and Thursday in May we will complete "Bullet Proof Shoulders" as a class. This sequence will help build stability and strength to your shoulders. Take a look at the video so you will be familiar with the routine. It will take less than 5 minutes from start to finish.

Tuesday 4/30/13

:SWOD:
15 minutes to establish a 3RM Power Clean + Push Jerk (touch and go).

:WOD:
10 STRICT Pullups
10 Wall Balls 20/16
8 STRICT Pullups
15 Wall Balls 20/16
6 STRICT Pullups
20 Wall Balls 20/16
4 STRICT Pullups
25 Wall Balls 20/16
2 STRICT Pullups
30 Wall Balls 20/16
*if you cannot do strict pull-ups then double the reps for each round, 10 strict=20 kipping Ect.*

Monday 4/29/13

:SWOD:
EMOM for 7 minutes:
2 Back Squats @ 80%
:WOD:
2 minutes ME DoubleUnders
then (without rest)
3 rounds for time of:
50 nasties
50 DoubleUnders

Jolie getting "straightened out" by Dr Chad at Palmetto State Chiropractic.

:Skill:
10 mins to establish
Max height box jump

:WOD:
"Barrett"
10 rounds
10 burpees
10 abmat sit ups
5 squat cleans into a thruster (65/95)
200 meter run

We do this in remembrance of you.

Thursday 4/25/13

:WOD:
*This is one continuous 24 minute effort broken into 2, 12 minute cycles which begin with a 800M run for time.

12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes: Establish a 3RM Power Clean.

12 minutes to:
Run 800m – for time.
With the remainder of the 12 minutes: Max rope climbs.

You will have 4 scores for the wod
The 2 800m run times, the 3rm power cleans(touch and go), and the number of rope climbs.

Wednesday 4/24/13

"Buy in"
3 rounds
5 hspu
5 db push press 25/45
5 pull ups

:WOD:
-4 rounds-
30 KBS 53/35
10 Squat Clean to Thrusters 95/65#
15 Burpees
Rest 1 minute

Tuesday 4/23/13

Awesome display at The Outlaw Way Training Camp!

:SWOD:

Every 30 seconds for 4:30 (10 total reps):

1 Hi­Hang Snatch (squat) + 1 Snatch From just below knees (squat) @ 80%

:WOD:

1 minute ME KB Swing (53/35)

then (no break)­

6 minute AMRAP of:

6 Box Jumps 20′′

12 OH Walking Lunges 45/25# (plate)

18 Pushups (hand release)

then (no break)­

1 minute ME kb swing

*score is all completed reps including the kb swings*