WOD

05/01/13

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In case some of you are unaware, we share our 11,000 sq. ft. facility with DiamondFit Performance.  Here’s a pic of their hitting cage going up this afternoon. We couldn’t be more excited for them!

Strength:

1a) 4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.

1b) 4X4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning:

3 rounds for total working time of:

10 HSPU
15 TTB
50 KB Hi-Pulls 24/16

Rest 1:1

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04/30/13

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Strength: 

EMOM for 8 Min:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning:

Row 400m
5 Thrusters (135/95)
Row 300
10 Thrusters (135/95)
Row 200
15 Thrusters (135/95)
Row 100

Midline:

With a partner (1 sitting and 1 standing) –  Side Medball Throws – 2 x 10  (each side)

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04/29/13

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Strength:

1) 5×1 – 1 High Hang Snatch (from hip) + 1 Low Hang Snatch (from knee) technique work – Light to moderate weight/perfect form

2) 3X5 Tempo HBBS @ 75% – rest exactly 60 sec.

*Notes: HBBS – Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning:

20 Over-the-box jumps (24/20) – Touch the top.  You do not have to come to full extension.
15 Push Press (115/75)
10 CTB Pull-ups

– Rest 1 Min –

10 CTB Pull-ups
15 Push Press (115/75)
20 Over-the-box jumps (24/20)

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04/27/13

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Strength:

1) 15 minutes to find a 1RM Snatch

2) 1X20 HBBS

*Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.

Conditioning:

21-15-9
OHS (95/65)
Burpees

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04/26/13

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Strength:

6 x 3 Deadlifts @ 80%

Skill:

12 minutes to work on Rope Climbs

*Notes: Don’t forget to wear pants or bring long socks.

Conditioning: 

10 minute AMRAP of:
10 Pullups
15 Hang Power Snatches @ 75/55#
15 Push Press @ 75/55#

Midline:
1a) GHD Situps – 2×15
1b) GHD Back Extension – 2×15

*Notes: To prevent people from waiting on each other for the GHD at the end of class, these can be done at any point during the hour.

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