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WOD 10.20.14

006

Coach Jen

Incredible work by the AM classes today!  Lots of PR’s up there!  Looking forward to the PM classes!

 

A  EMOM 15

Snatch-build to a max

 

21-15-9

Hang Power Snatch (95/65), (L2 85/55), (L3 75/55)

Lateral BB Burpees

*compare to 9.15

 

Cash Out:

1 Min Bar Hang x 3

By |October 20th, 2014|Categories: Uncategorized|Tags: |0 Comments

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