WOD Thursday 5/23

May22
by CFT on May 22, 2013 at 8:00 pm
Posted In: Blog
Strength 
Push/split jerk review
Skill
20 minutes to work up to a max effort jerk
- beginner/intermediate push jerk
- advanced use split jerk
WOD 
3 rounds
1 min max effort burpees
600 meter run
**1 minute rest between rounds
burpees
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WOD Wednesday 5/22

May21
by CFT on May 21, 2013 at 8:00 pm
Posted In: Blog
Skill
Snatch review
Strength
Beginner/intermediate 
- work up do moderate weight snatch and perform 15-20 reps
Advanced
- work up to a max weight snatch
WOD 
4 rounds
30 double unders
10 deadlift 225/185
5 wall walks
laurie_snatch
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WOD Tuesday 5/21

May20
by CFT on May 20, 2013 at 8:00 pm
Posted In: Blog
Skill
Kipping review
Strength
EMOTM for 10 minutes
- max reps Kipping pull-ups (single attempt)
- wall facing handstands
WOD
For total reps
3 min max effort wall balls – 20/14
3 min max effort KB snatches (alternate hands) – choose weight, challenging but managable.
- 1 min rest -
2 min max effort wall balls
2 min max effort KB snatches
- 1 min rest -
1 min max effort wall balls
1 min max effort KB snatches
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WOD Monday 5/20

May19
by CFT on May 19, 2013 at 9:47 pm
Posted In: Blog

Skill

Wendler week 2
- front squat
- strict press
WOD 
7 minute AMRAP
10 push press – 115/85   adv. 135/95
10 pistols – alternating legs
__________________________________________________
FRIDAY’S WOD
“Isabel”
30 snatches for time 135/95
***Opportunities to review snatch movement will be available during the week but if you have extra time…work on your snatches!

 

 

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WOD Saturday 5/18

May17
by CFT on May 17, 2013 at 8:00 pm
Posted In: Blog
Skill
Squat snatch
 -2,2,2,2,2,2
WOD 
12 minute AMRAP
10 front squat 135/95 adv 155/105
10 up and over box jumps 30/24
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WOD Friday 5/17

May16
by CFT on May 16, 2013 at 8:00 pm
Posted In: Blog
Skill
Movement review
WOD
“DT”
5 rounds for time
- 12 reps deadlift 155/105
- 9 hang power cleans
- 6 push jerk

USAF SSgt Timothy P. Davis

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WOD Thursday 5/16

May15
by CFT on May 15, 2013 at 8:00 pm
Posted In: Blog
Strength 
Kipping pull-up review
Skill 
EMOTM for 10 minutes
- strict pull-ups
- wall facing handstands.
WOD
10 minute AMRAP
5 HSPU
5 Snatches 65%-75% of max
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