Archive for the 2015 Category

June 18

Posted in 2015 on June 18, 2017 by Andy

SKILL:Partner Farmer Carry/DL
WOD:

StrongDad Partner/Team WOD

June 11

Posted in 2015 on June 11, 2017 by Andy

Skill/Strength:Bench PRess 

Work up to 1RM

Then MAX static hold with 25%
WOD:

Team WOD 

*atlas stones

*prowler 

*barbell carry

June 5

Posted in 2015 on June 4, 2017 by Andy

SKILL:3 x 5 Wall Facing Handstand Negatives into Push Up

*3 Sec. Lower Down.

**Adjust reps according to strength.

***Sub. 3 x 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold
LIFT:

Clean Complex

*1st Pull (3 sec. hold), 2nd pull (3 sec. hold), Full Clean (2 sec.hold in squat)

2 @ 65%

2 @ 70%

2 @ 75%

2 x 2 @ 80%
*Work your BB pathaway. Focus on positioning.
WOD: 

“””GG1″””

AMRAP 15 

10 Squat Clean & Jerks (135/95) (115/75) (95/65) (75/55)

15 Bar Facing Burpees

8 Squat Clean & Jerks (165/115) (135/95) (115/75) (95/65)

15 Bar Facing Burpees

6 Squat Clean & Jerks (185/125) (165/115) (135/95) (115/75)

15 Bar Facing Burpees

4 Squat Clean & Jerks (205/135) (185/125) (165/115) (135/95)

15 Bar Facing Burpees

2 Squat Clean & Jerk (225/155) (205/135) (185/125) (165/115)

15 Bar Facing Burpees

Max Squat Clean & Jerks (245/175) (225/155) (205/135) (185/125)

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 14

Posted in 2015 on May 14, 2017 by Andy

STRENGTH:Grip Strength Test

(Cannon Ball)
WOD:

10 Alt. Clean & Press

100M double plate carry

10 bodyweight DL

100M plate pinch carry

(*Penalty each time you drop)

5 RFT

%d bloggers like this: