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  • abbey: A) up to 85 and 1 @90. gotta figure out how to use hips when pulling from ground...

Saturday, 4.19.14

WOD:

Diane:
21 – 15 – 9 of:
Deadlifts 225/155
Handstand Pushups

Compare to 6.19.13

 

COMPETITORS:

A. Snatch: Find 1 rep max
B. Clean and Jerk: Find 1 rep max
C. Deadlift: 3 – 3 – 3+ – 3+
D. Front Squat: 5 – 5 @ 70% w/ 2 sec pause, 3 – 3 @ 75% w/ 1 sec pause
E. Overhead Squat: 2 – 2 – 2 @ 70% w/ 2 sec pause, 1 – 1 @ 75% w/ 1 sec pause
F. Butterfly Chest to Bar Pull-up Practice
G. Five rounds for time of:
9 Thrusters 105/75
9 Chest to Bar Pull-ups
9 Burpees over the Bar (Lateral)

Friday, 4.18.14

WOD:

A. Snatch: 2 – 2 – 2 – 2

B. 4 Rounds for time of:
5 Kettlebell Snatches – Right Arm
5 Kettlebell Snatchs – Left Arm
15 Pushups

 

COMPETITORS:

A. Shoulder Press: 3 – 3 – 3+ – 3+
B. Snatch: Sets of 3, find heavy touch and go set
C. Clean and Jerk: 3 + 1, find heavy
D. Lateral Raises: 6 – 6 – 6
E. Push Press: 2 – 2 – 2 – 2

Thursday, 4.17.14

WOD:

Rest Day / Active Recovery / Make-up Day

Wednesday, 4.16.14

WOD:

A. Bench Press: 3 – 3 – 3+ – 3+

B. 3 Minute AMRAP of Double Unders
1 Minute Rest
2 Minute AMRAP Muscle Ups/Chest to Bar
1 Minute Rest
1 Minute AMRAP Wall Balls 20/14 to 10′ Target

 

COMPETITORS:

A. Snatch from knee: 1 – 1 – 1 – 1 – 1
B. Jerk from rack: 1 – 1 – 1 – 1 – 1
C. Clean from knee: 1 – 1 – 1 – 1 – 1
D. Overhead Squat: 2 – 2 @ 90%, 1 – 1 – 1 @ 95%
E. Front Squat: 3 – 3 – 3 @ 85%, 2 – 2 @ 90%
F. Strict Handstand Pushups: 1 set max effort
G. Front Raises: 6 – 6 – 6
H. 3 Rounds for time of:
5 Push Press 115/75
10 Power Cleans
15 Burpees to 6″ target

Tuesday, 4.15.14

WOD:

A. Clean and Jerk: 2 – 2 – 2 – 2

B. For time:
10 Shoulder to Overhead 135/95
20 Cleans 135/95
30 Burpees over the Bar

 

COMPETITORS:

A. Pause Clean and Split Jerk: 5 sets: 2+1
B. Pause Clean and Split Jerk: 2+1 @ 95%, 2+1 @ 90%
C. Close Grip Bench Press: 3 – 3 – 3+ – 3+
D. Overhead Walking Lunges: 6 – 6 – 6
E. Barbell Rows: 5 – 5 – 5 – 5 – 5
F. Skill Practice
G. Daily WOD or:
4 Sets:
12 Wall Balls
12 Toes to Bar
Rest 1:00

Monday, 4.14.14

WOD:

A. Back Squat: 3 – 3 – 3+ – 3+

B. 21 – 15 – 9 of:
Kettlebell Swing 70/53
Pull-ups

 

COMPETITORS:

A. Pause Snatch: 2 – 2 – 2 – 2 – 2, 3 sec pause at knee
B. Pause Snatch: 2 @ 95% of A, 2 @ 90% of A
C. Back Squat: 3 – 3 – 3+ – 3+
D. Snatch Pull (Ground to top of knee ONLY): 3 – 3 – 3 – 3
E. Shoulder Press: 5 – 3 – 2 – 2 – 2
F. Strict Muscle Up: No more than 7 attempts
G. Turkish Getup: 2 – 2 – 2

Sunday, 4.13.14

Great job to Doug, Anders, Jane and Jeff on their competition at Triumph Strength yesterday!!  Both teams performed great and had a blast doing it.

 

WOD:

Rest Day / Active Recovery