• 110401 Friday “Sectionals WOD 11.2″

    110401 Friday “Sectionals WOD 11.2″

    Best of luck to Tamara who is lifting at the National Masters’ Weightlifting Championships this morning in Savannah, GA. Go get ’em Tamara! WOD Prep: After warm-up and calisthenics complete 2-3 cycles of the following to get yourself ready for the workout. 2 Rounds of: 3 deadlifts, 4 push ups, 5 box jumps Spend an […]

  • 110331 Thursday

    110331 Thursday

    WOD At a sustainable pace (similar number of reps for each round) work for 30 seconds at each of the following stations: Dumbbell hang power clean (pause to breathe at top of each rep) Dumbbell push press (pause to breathe between each rep) Sandbag get-up, right arm Sandbag get-up, left arm Slammer Toes to bar […]

  • 110330 Wednesday “WOD #2 Prep”

    110330 Wednesday “WOD #2 Prep”

    Strength/Skill Work Clean: Work up to a heavy set of 2. Those competing Friday should shoot to give about 80% of a perceived effort. Complete 6 box jumps after each set. Focus on soft landings and a quick rebound. WOD Complete 4 rounds for time of: 9 deadlifts (60-70% of a 2+rep max NTE 155/100lbs) […]

  • 110329 Tuesday

    110329 Tuesday

    Strength/Skill Work Overhead squat: Take approximately 18 minutes to complete 5-6 sets of 5. Once the weight starts to get heavy rest two minutes between sets. WOD 7 Rounds of 7 Push jerks 21 Double unders For time. Complete 2 or 4 burpees at the top of each minute beginning with the start of the […]

  • 110328 Monday “Three Amigos”

    110328 Monday “Three Amigos”

    Strength/Skill Work: Complete 5 rounds of: Single support deadlift @ 3211, 4-6 reps/leg. 30s rest b/w legs Ring rows @ 41X2; 5-7 reps. Two minutes rest WOD 3 rounds of 30 seconds of work 30 seconds of rest ring dips overhead squats with bar weight ball slams This workout was last completed on 101201.  

  • 110326 Saturday

    110326 Saturday

      Strength/Skill Work Thruster: Complete 6-8 sets of 2-5 reps. There is a range to allow for more individual variation today. Base the decision on your experience with the lift and how your body is feeling. It is recommended that less experienced athletes work on 5 reps at a time. Partner WOD AMRAP in 8 […]

  • 110325 Friday “Toxic”

    110325 Friday “Toxic”

      Lactate Training 6 Rounds of: In 90 seconds complete: 200m sprint 10 Russian swings (as heavy as you can go for consecutive swings NTE 2/1.5 pood) Max rep burpees 4:30 to rest After rounds 1,3,5 complete 5-7 pullups or ring rows @ 51X2 After rounds 2,4,6 complete 5-7 ring dips @ 30X1 Post highest […]

  • 110324 Thursday

    110324 Thursday

      Strength/Skill Work Hang power snatch: Complete 5-7 sets of 3. Work on mobility between sets WOD 5 Rounds of: 9 Overhead squats (~70% of 5RM NTE 95/65lbs) 9 box jumps (24/20″) For time.