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WOD 10.18.14

002

  1. EMOM 8

2 TnG Power clean-High loading

 

  1. :15 on/:45 off x 12

     Power Cleans 115/75

     Burpees

Score is total # of reps- aim for unbroken

By |October 18th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 10.17.14

003

  1. 21-15-9

DL (225/150), (L2 185/125), (L3 135/95)

Pull Ups (L2 Assisted Pull Ups), (L3 Jumping Pull Ups)

 

  1. 10 Minute Ascending Ladder 1-1, 2-2, 3-3, 4-4, etc….

Wall Ball

Push Ups

 

Cash Out:

30:30 x 4

Kipping Swings

By |October 17th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 10.16.14

 

CCFlogo-nobkgrd

Congrats to Ryan MacDonald for nailing his FIRST Muscle Up today!  So proud of you!!  Video to come!

3 sets:

10 Power Snatch @ 65% or moderate loading

2 Min Row @ 90%

Rest 2 Minutes

+

Rest 5 Min

+

3 sets:

10 Goblet Squats (Heavy)

2 Min No Jump Burpees

+

Rest 5 Min

+

EMOM 6

Odd: 1-2 Muscle Ups (L2 2-4 C2B Pull Ups), (L3 2-4 Pull Ups)

Even: 2-4 Strict HSPU (L2 Eccentric HS), (L3 10 sec HS Hold)

 

Cash Out:

30:30 x 4

Side to Side Swing

By |October 16th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 10.15.14

002

30 Minutes of Mobility

Thailand Sit while doing dislocates (3 minutes of practice)

+

Alternate with Partner  x 2

10 sec Skin-the-Cat

http://gymnasticswod.com/content/skin-cat

30 sec Superfriend Shoulder

 003

30 sec Superfriend Pike Stretch (Superfriend is partner assisted)

30 sec Batman Hip Opener

https://www.youtube.com/watch?v=LlSyVwOP3d0

30 sec KB Armbar each arm

https://www.youtube.com/watch?v=CSJufb9LaZw

006

Running Drill:  Pulling with Forward Momentum

https://www.youtube.com/watch?v=x3x-PpV1WcE

10x on Right leg + 25 m run

10x on Left leg + 25m run

 

B.  AMRAP 15

(for quality movement over speed)

5 1-Arm KB Thruster Right

5 1-Arm KB Thruster Left

5 Double KB Thrusters

200m Run

C.  5 x AMSecAP Bar Hang L-Sits

By |October 15th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 10.14.14

006

Sean’s Push Press PR.   One of MANY PR’s from the  morning classes…..looking forward to what the rest of the classes have in store today!

A.  20 Front Squat @ 20X1 tempo +5# from last week

B.  Push Press 2-2-2-1-1-1

rest 1 minute between sets

build to a max

C.  400m Farmer’s Carry heavy

009

Cash Out:

5 x 8 Scapular raises with 3 second hold at top

By |October 14th, 2014|Categories: Uncategorized|Tags: |0 Comments