8.1.12 WOD

July 31st, 2012

STRENGTH
Strict Press 5 x 3

WOD
12 min AMRAP
5 Toes to bar
10 Hang power cleans (95/65#)
20 Lateral bar jumps

LITE
10 min AMRAP
5 Knees to elbows/knee lifts
10 Push-ups
15 Jump squats

7.31.12 WOD

July 30th, 2012

Don’t forget to work those legs!

SKILL
15 minutes of snatch balance practice

WOD
5 rds of:
9 Push press (95/65#)
12 Front squats (95/65#)
15 Push-ups

7.30.12 WOD

July 29th, 2012

North Koreas Yun Chol Om with a 370 pound Clean and Jerk at a bodyweight of 123 pounds. More than 3 times his bodyweight!

*** There will be no morning classes today. 530pm and 630pm classes only. ***

STRENGTH
Back Squat- 1×8, 1×5, 1×5, 1×3, 1×3, 1×1
*rest between sets and work up to a heavy single

WOD
2 min AMRAP box jumps
Rest 1 min
1 min AMRAP burpees
Rest 1 min
2 min AMRAP wall balls
Rest 1 min
1 min AMRAP burpees

*post total reps

LITE
3 rds of:
15 Box jumps
10 Wall balls
5 Burpees

7.27.12 WOD

July 26th, 2012

Olympics start today!

STRENGTH
4 x 5 Weighted lunges

WOD
4 rds of:
1 Minute row for calories
1 Minute rest
1 Minute max effort pull-ups
1 Minute rest
* post lowest round of calories plus pull-ups combined
**lite workout will be same as above except ring rows may be used as a scaling option for pull-ups

7.26.12 WOD

July 25th, 2012

SKILL
Overhead Squat
*10 minutes of overhead squat practice

WOD
12-9-6 of:
Power cleans (135/95#)
Front squat (135/95#)

7.25.12 WOD

July 24th, 2012

STRENGTH
15 minutes to practice full squat snatch

WOD
4 rds of:
15 Power snatches (75/45#)
15 Hand release push-ups

LITE
4 rds of:
10 Push press
10 Push-ups

7.24.12 WOD

July 23rd, 2012

SKILL
L-sits or L-holds
*accumulate 1 minute total time of L-sits with the paralletes or L-holds hanging from the pull-up bar

WOD
5 rds for total time of:
Run 200m
15 Burpees

*rest 1 minute after each round

7.23.12 WOD

July 22nd, 2012

STRENGTH
Deadlift 7 x 3
*go for a 3 rep max only if form is perfect.

WOD
5 rds for time of:
5 Hang power cleans (95/65#)
10 Push press (95/65#)
15 Box jumps (24/20″)

LITE
3 rds for time of:
10 Med ball cleans
10 Wall balls
10 Box jumps

7.20.12 WOD

July 19th, 2012

STRENGTH
Split Jerk  5-5-3-3-1 

WOD
5 rds of:
Max effort push-ups
Max effort pull-ups
Rest 1 min

*perform a max number of push-ups followed immediately by a max number of pull-ups. Rest 1 min before starting the next round.

LITE
8 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

7.19.12 WOD

July 18th, 2012

SKILL
Muscle-up progressions
*work on ring dips, dip support position, chest to ring pull-ups, and transitions

WOD
“Karen”
150 Wall balls for time
*watch the video above for standards of movement