A.) Jerk Mechanics *spend 10-12 minutes working mechanics for push jerk and split jerk *Take attempts at moderately heavy weight B.) Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Jerks (135/95) 2-4-6-8-10-12-14-16-18-20 Pull ups *jerks are from the floor
2015 04 28
A.) Squat Clean Take 12 minutes to work up to a heavy squat clean B.) For Time 800m run 30 front squats (70% of squat clean from A) 800m run 30 burpees over the bar
2015 04 27
A.) Movement Prep B.) "3 ladies" Teams of 2 Minutes 0-10 both partners complete "ANNIE" 50-40-30-20-10 double unders sit ups Minutes 10-20 "Grace" 30 clean and jerks for time (135/95) *one person working one person holds a handstand against the wall Minutes 20-30 "Karen" 150 wallballs *one person working one person holds a deadlift (135/95) ****Score Karen time
2015 04 24
A.) Posterior Chain 4 sets of... 10 lunge steps (5 each leg) 3 front squats *Record heaviest weight B.) Conditioning "Helen" 3RFT: 400m run 21 kbs (53/35) 12 pull ups
2015 04 24
A.) Snatch Complex Take 12 minutes to work up to a "heavy" set of the following complex power snatch + hang power snatch + overhead squat B.) 15 minute AMRAP -5 shoulder to overhead (115/75) -10 dead lifts (115/75) -15 box jumps (24/20) Score rounds + reps
2015 04 23
A.) 1 mile run for time *go for new PR! B.) 12 minute EMOM 25 double unders AMRAP burpees *score total burpees example: Each minute you will start with 25 double unders then complete as many burpees as possible with remaining time in that minute. At the top of the next minute complete 25 double unders then continue where you left off with burpees.
2015 04 22
A.) Bench Press 10@70% 8@75% 6@80% 4@85% 3@90% B.) Teams of 2 Chicks and Chaps Coastal Clash WOD #1 50 cal row 50 power cleans (155/105) 50 chest to bars 50 wallballs (20/14) *one person working at a time, partition reps however you like*
2015 04 21
A.) Back Squat 10@65% 8@70% 6@75% 4@80% B.) For Time: 20-15-10 Thrusters (95/65) TTB Hspu
2015 04 20
A.) Standing broad jump 2 attempts at max distance standing broad jump B.) 5RFT: 400m run 20 burpee pull ups
2015 04 18
A.) 12 Minute EMOM Odds: 15 wallballs (20/14) Evens: 20 sit ups B.) Deadlift ladder minute 1: 1 deadlift minute 2: 2 deadlift minute 3: 3 deadlift continue to climb ladder until you cannot complete all of the reps in that minute *Use bodyweight for lift, score total reps
2015 04 17