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Thursday, 10 August 2017 00:00

08.10.17

Strength

Overhead Squat

2, 2, 2, 2, 2

 

WOD

3 Rounds For Time

400 m Run

21 Kettlebell Swings 53/35

15 Air Squats

9 Toes to Bar

 

After Party

Goal Work/Mobility

Thursday, 01 September 2016 00:00

09.01.16

Mobility

Overhead Squat Therapy

Strength

Overhead Squat

2, 2, 2, 2, 2

*No more than 5 sets. If you don't have depth, go to where you can safely maintain your overhead position but do not add weight.

WOD

21-15-9

Deadlifts 185/135

Box Jumps 24"/20"

 

After Party

3 x ME Weighted Plank Hold

3 x ME Strict Toes to Bar

 

Wednesday, 12 August 2015 00:00

Sequence

Strength: Narrow-Grip Overhead Squat

Five sets of 3 @3311 tempo

The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds- the priority should be on mobility and movement mechanics, not load used.

 

WOD:

3 Rounds:

5 Power Snatches (135,95)

7 Shoulder to Overhead

9 Box Jumps (30,24)

(9 min cap)

 

QOD: When you compete with yourself you become better, if you're continuously competing with others you become bitter.

 

Wednesday, 08 July 2015 00:00

Jackie Chan

**DELOAD WEEK**

 

Strength: Front Squat

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

 

WOD:

800m Run

50 Overhead Squats (45,35)

30 Pullups

For Time!

(12 minute cap)

 

QOD: Inhale confidence. Exhale doubt.

Friday, 05 June 2015 00:00

Fall of Athens

Strength: Zercher Squat

Build to a heavy single

 

WOD:

1,000m Row Buy In

Then,

21-15-9

KB Swing (53,36)

Overhead Squat (115,80)

(12 minute cap)

 

QOD: Every job is a self-portrait of the person who did it. Autograph your work with excellence. -Jessica Guidabone

Wednesday, 20 May 2015 00:00

Pony Boy

Strength: Snatch

Build to a heavy set of the following complex:

1 Power Snatch

1 Squat Snatch

 

WOD:

5 Rounds:

5 Burpee Box Jumps (30,24)

15 Overhead Squats (75,55)

200m Run

(15 minute cap)

 

QOD: Don't let insecurity ruin the beauty you were born with. 

Wednesday, 06 May 2015 00:00

Chunnel

Strength: Overhead Squat

Build to a heavy 3

 

WOD:

3 Rounds:

6 Hang Power Snatch (115,85)

12 Alt. Pistols

18 Box Jumps

For Time!

(9 minute cap)

 

QOD: Imagine you have everything you wanted, everything. Imagine you were everything you ever wanted to be, and capture that feeling. Keep that feeling with you at all times. That is the easiest way to manifest what you want. 

Thursday, 26 March 2015 00:00

Hook

Skill: Goat Work

 

WOD:

AMRAP in 15 minutes:

21 Pullups

15 KB Swings (53,36)

9 Overhead Squats (135,95)

 

QOD: Never say never because limits, like fears, are just an illusion. -Michael Jordan

Wednesday, 18 February 2015 00:00

Twist of Fate

BIG THANKS to all those who came out to do the Hero WOD yesterday!

#JimmyDyce #USMC #HERO

 

Strength: Snatch Pull

Complete 5 sets of 4 reps @ 90% of max

 

WOD: 

AMRAP in 3 minute Intervals:

10 Overhead Squats (95,65)

10 Toes to Bar

This WOD is done similar to the Open WOD 14.2. The workout begins as a standard 3-minute couplet. Athlete must complete 2 rounds before the 3-minutes is up, resting the remaining time until the next segment of 3-minutes. In the next segment, minute 3 to minute 6, you will attempt two rounds of 12. If you complete all 48 reps before the time cap, rest until the six min mark before beginning the next segment. You will continue this pattern (two rounds of 14 reps in minutes 6-9, two rounds of 16 reps in min 9-12, etc.) until you can no longer complete two full rounds in the allotted time.

NOTE: If you don't finish the first couplet in under 3 minutes, complete another set of 10 and 10 for time.

 

QOD: Stop being afraid of what could go wrong and start being positive of what could go right. 

Wednesday, 04 February 2015 00:00

Josh's Boat Race

Strength: Snatch

3 reps @ 70%

2 reps @ 75%

2 sets of 1 @ 80%

1 rep @ 75%

1 rep @ 80%

 

WOD:

21 Overhead Squats (95,65)

42 Pendlay Rows (95,65)

15 Overhead Squats

30 Pendlay Row

9 Overhead Squats

18 Pendlay Row

(9 minute cap)

 

QOD: Start by doing what's necessary, then what's possible, and suddenly you are doing the impossible. -Francis of Assisi

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