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Tuesday, 08 August 2017 13:45

08.09.17

WOD

"DT"

5 Rounds For Time:

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

After Party

4 Rounds

:30 work/:10 rest

-Floor Wipers and/or Candlesticks

-Double Unders

-Shoot Throughs

 

Thursday, 03 August 2017 00:00

08.03.17

Strength

Hang Power Clean

6x2

*Pause in Catch.

WOD

For Time:

30-20-10

Kettlebell Swings 53/35

60-40-20

Double Unders

AFTER PARTY


Goal Work/Mobility...Lift Off tomorrow

Tuesday, 18 July 2017 00:00

07.18.17

Strength

Front Squat

1x5 @ 70%

1x4 @ 75%

1x3 @ 80%

WOD

For Time:

20 Toes to Bar

20 Box Jumps 24"/20"

20 Pull Ups

20 Hang Power Cleans 115/75

20 Back Rack Lunges (R+L=2)

 

After Party

5x 10 Barbell Ab Rollouts 

Thursday, 13 July 2017 00:00

07.13.17

Technique Primer

Muscle Clean

5x2

*Reinforce upper body mechanics, prevent the bar from "crashing", fast turnover of elbows

Strength

Hang Power Clean with jump back

EMOM 8

2 @ ~70%

WOD

5 Rounds For Time

5 Toes to Bar

10 Dumbbell Lunges (Farmer Carry (50/35)

15 Sit Ups

20 Double Unders

After Party

Goal Work

Thursday, 25 May 2017 00:00

05.25.17

Strength

Hang Power Clean

Min 1 & 2: 3 reps

Min 3 & 4: 2 reps

Min 5-10: 1 rep

*Progressive

 

WOD

Death by Kettlebell Swing and Burpees

Min 1: 1 KBS 53/35 & 1 Burpee

Min 2: 2 KBS & 2 Burpees

Min 3: 3 & 3

...

 

After Party

Goal Work

Tuesday, 25 April 2017 00:00

04.25.17

Strength

Strict Press

5x5 + up to 5 lbs

WOD

Each movement has 4 Rounds of :20 work :10 rest 

Minute rest between movements after all 4 rounds are completed to write down total reps and change weight

Deadlift 185/135

Hang Power Clean 155/105

Front Rack Lunge 135/95

Shoulder to Overhead 115/75

Ground to Overhead 95/65

After Party

Push Ups

Same doubled number as 4/20. Try to take no more than :30-:45 between sets and try to decrease number of sets.

Tuesday, 10 January 2017 00:00

01.10.17

Strength

Back Squat

1x20 + 5 lbs from last week

 

WOD

Every 2 minutes x 5 (10 minutes)

35 Double Unders

10 Pull Ups (RX+ C2B)

5 Hang Power Cleans 135/95 (RX+ 155/105)

*Score = slowest time. Note fastest time in comments. If you fail in time given, continue as an AMRAP.

 

After Party

EMOM 5

20 Sit Ups

Friday, 06 January 2017 00:00

01.06.17

CHOOSE ONE WOD. COMPARE TO MAY 13, 2016

 

Cindy v. DT

5 Rounds For Time:

5 Pull Ups

10 Push Ups

15 Air Squats

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerk

 

OR

 

 

Mary v. DT

 

5 Rounds For Time:

 

5 Handstand Push Ups

 

10 Pistols (r+l = 2)

 

15 Pull Ups

 

12 Deadlifts 155/105

 

9 Hang Power Cleans

 

6 Push Jerks

 

*30 minute caps

 

 

Tuesday, 19 April 2016 00:00

The Handoff

Strength

EMOM 9

Min 1-3: 2 High Hang Power Snatch (from hip pocket)

Min 4-6: 1 Hang Power Snatch (right above knee)

Min 7-9: 1 Power Snatch

 

WOD

For Time:

15 Burpees

30 Hang Power Cleans 115/75 (RX+ 135/95)

15 Lateral Burpees over bar

20 Push Jerk

15 Bar Facing Burpees

10 Snatch (any way)

*15 minute cap

 

AFTER PARTY

40 Overhead or Front Rack Lunge with KB

(10 steps with KB in right, then 10 with KB in left)

 

Friday, 29 January 2016 00:00

DT

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

 

Level 1 = 95/65 or less

Level 2 = 115/75

Level 3 = 135/95

Level 4 = 155/105 (RX in Wodify so that it is comparable to the Hero WOD)

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