Archives November 2015

25
Nov

WOD 11.24.2015

Technique Primer: 5×3 Slow Snatch Pull Strength: EMOM 10 1 Power Snatch – Progressive WOD 3×3 Min AMRAP 30 Double Unders 10 Box Jumps 10 Power Snatch 95#/65# 1 Min Rest Between Rounds Core Cash Out: 4 x’s 40 Leg Throws x 20 Elbows to Knees Pull Downs

11
Nov

WOD 11.10.2015

Technique Primer: 5×3 Barski Snatch Strength: 12 Min to Find a Heavy Hang Power Snatch WOD 15-10-5 Hang Power Snatch 135#/95# RX+ 115#/75# RX Box Jumps Strict Pull Ups Core Cash Out: 3 x’s 25 Sit Ups x 25 Russian twists

9
Nov

WOD 11.09.2015

Strength: Back Squat 70%x Max Reps, 65%x Max Reps, 60%x Max Reps *Adding 10#/5# from last week. Try to keep same # of reps** WOD AMRAP 7 3,6,9,12… Ascending Ladder Deadlifts 225#/155# WallBalls 20#/14# Cash Out: Bench Press 70%x Max Reps, 65%x Max Reps, 60%x Max Reps *Adding 10#/5# from last week. Try to keep same # of …