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WOD 9.20.14

W4Plogo2014

A. Build to a heavy power snatch single in 12 minutes

B.  EMOM 6

1 rep @70% of part A

C.   OPEN WOD 14.1

AMRAP 10

30 Double Unders

15 Power Snatches 75/55  (Masters 54+  65/45)

 

Cash Out:

30:30 x 4

Side to Side Stationary Swing

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

WOD 9.19.14

scott

Scott MacDonald (the ref) on a 75-yard touch down run!  Looking good Scott!

A.  Tabata Snatch Grip DL @ 60% of 1 RM Snatch

B.  EMOM 5

1-3 Weighted Pull Ups

 

C.  Wall Ball Mechanics

https://wodplanet.com/5-secrets-to-success-for-wall-balls/

Stance

Hand placement

Elbows

Depth

Target

Skill Work:  MB Clean Clusters 3.3.3

*3 second pause in bottom of squat before tossing the ball to the 10′ mark

 

D.  For time:

100 Wall Balls (20/14)

 

Cash Out:

5 x 10 Scapular Raises with a 3 second hold at the top

Work:Rest 1:1

By |September 19th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 9.18.14

desperado

LAST Day to Register for the WOD 4 Paws!

3 sets:

8 Clean High Pulls (no time component here, but work @ high effort in good form)

2 Min Row at 90% effort

Rest 2 Min

+

Rest 5

+

3 sets:

8 Back Squats @ 22X1 tempo 50% 1 RM

2 Min Double Unders (L2 Fast Single unders as this is not about learning a skill but about constant movement)

Rest 2 Min

+

Rest 5

+

EMOM 10

Odd:  1-3 Strict HSPU

Even:  1-3 Strict Ring Dips/Eccentric Dips (Wtd if possible)

 

Cash Out:

Accumulate 4 Min Bar Hang (Full Grip)

 

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

WOD 9.17.14

HYFB

Hanson Youth Football Conditioning Practice.  The boys are 2-0 for the season!

A.  Skill Work: Bridge-Ups (3 minutes of practice)

Bridge-Ups

 

B.  EMOM 10

Odd:  Pistols – 4 Alt each leg w/2 sec pause at absolute bottom

Even: 1 OHS + 3 Sotts Press x 3 sets in that one minute

 

C.  Skill Work:  Pose Running

http://www.poserunningcoach.co.uk/about.php

http://www.tabatatimes.com/easy-as-pose-fall-pull-pose-running-101/2/

Pose – Hold for 30 seconds each leg

Fall – With a partner

·         3 Falls – Both feet on ground – knees bent –Switch positions.

·         3 Falls – Stand in Pose and increase distance away from partner each fall.

Pull – 10 pulls each leg

D.  5 x 50m run (in good POSE form, not for time)

30 seconds rest

 

Cash Out:

30:30 x 4

Front Stationary Swing

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

WOD 9.16.14

002

5 AM working their Grip!

A.  20 Front Squats @ 20X1 Tempo x 1 set

*we will be building upon this number for the next 6 weeks.

*this should be @ 50% 1 RM and should be an UB tempo

B.  3 x

3 Push Press @ High Load

Rest 1 minute

 

C.  AMRAP 10

3/5 Pull Ups

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

100m Farmers Carry (1.5/1), (L2 1/.75), (L3 DB)

 

Cash Out:

30:30 x 4

Side to Side Stationary Swing

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