August2015

August2015

08 08 15 – Chipper

In teams no bigger than 4, row as far as possible in 10 mins. Change every 200m. Then individually, for time: Run 800m 21 Thrusters 40/30 21 pull ups 21 sdhp 40/30 21 push ups 21 ground to overhead 40/30 21 burpees to plate 21 deadlift 70/55 21 knees to[…]

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06 08 15 – Back squats

Warm up: 2 min DUBs Then 3 rounds with an empty bar or pvc pipe of: 5 back squat 5 push press 5 romanian deadlifts 5 good mornings Mobs: Squat prep   Strength – Back squat: 5-5-5-5-5   Metcon – 5 Rounds: 5 Power Cleans 60/45kg 4 Front Rack Lunges 3 Thrusters 2[…]

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04 08 15 – Partner WOD

Warm up: 10 mins – get sweaty!!!   Mobs: Shoulders Tricep and lats Hips   Metcon – Partner up: Partner A works, partner B rests, change as often as needed.   Partner Fran – 42-30-18 Thrusters 40/30 Pull ups   Rest 10 mins (stay warm and practice some Dubs…)  […]

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03 08 15 – Snatch

Warm up: 2 min jog 40m high knees 40m broad jump Burgener warm up   Mobs: Snatch prep   Strength: 3-3-3 Snatch Balance 3-3-3 Hang Squat Snatch 1-1-1 Snatch *beginners: after snatch balance continue to develop the snatch movement from the hang with an empty bar or light weight.  […]

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