Archive for May, 2017

June 1

Posted in 2017 on May 31, 2017 by Andy

SKILL
EMOM 9
MIN. 1: 8 Box Piked HSPU w/ a 3 Sec. Negative
MIN. 2: 45 Sec. Ring Plank Holds
*Hold in Ring Push Up position.
MIN. 3: 20 Hollow Rocks

LIFT:
Snatch Complex
*1st Pull (3 sec. hold), 2nd pull (3 sec. hold), Full Clean (2 sec.hold in squat)
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%

WOD: (FAST GLYCOTIC)
“GG4”
5-10-15-10-5
Hang Power Snatch (95/65) (75/55) (65/55) (55/35)
T2B

POST WOD:
2 Rounds
Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls

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May 31

Posted in 2017 on May 30, 2017 by Andy

SKILL:
3 Rounds (At a walking pace)
8e Meadows Row
8 Assisted Glute-Ham Extensions
8 DB RDL

LIFT:
Deficit Dead Lift
3 @ 65%
3 @ 70%
3 @ 75%
2 x 3 @ 80%
*Stand on top of a 45lb plate.

WOD: (FAST GLYCOTIC)
“35”
For Time:
35 Cal. Row
35 Dead Lift (225/155) (205/135) (185/125) (165/115)
35 Pull Ups

May 30

Posted in 2017 on May 29, 2017 by Andy

SKILL:
Work on Rope Climb Technique

LIFT:
EMOM 10
1 Clean Complex
*1st Pull (3 sec. hold) + Full Clean + Front Squat
**Work to a heavy set.

WOD: (SLOW GYLCOTIC)
For Time:
21 Thrusters (115/75)
5 Rope Climbs
15 Thrusters
3 Rope Climbs
9 Thrusters
2 Rope Climbs

May 29

Posted in 2015 on May 28, 2017 by Andy

Memorial Day – Surprise WOD

May 28

Posted in 2015 on May 27, 2017 by Andy

***Closed for Regionals***

May 27

Posted in 2015 on May 26, 2017 by Andy

***Closed for Regionals***

May 26

Posted in 2017 on May 25, 2017 by Andy

SKILL / LIFT:
EMOM 9
Min. 1: 7 Bar Dips w/ a 3 Sec. Negative
Min. 2: 10 Banded Tricep Extensions
Min. 3: 45 Sec. Front Plank

WOD: (Oxidative)
“3 Min. Drill”
Every 3 Min. Until Failure
200 M. Run
8 Thrusters (95/65) (75/55) (65/45) (55/35)
2 Rope Climbs

*Stop at 10 Rounds
**Sub. 4 Rope Pull Ups for Rope Climbs accordingly.

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