September 9, 2013: Nice Snatch, Bro

Warm up:

400 m run/500 m row

Burgener warm up

15 squat snatch with PVC/15# bar

15 box jumps

15 push press with PVC/15# bar

5-10 minutes to work up to 60% 1RM snatch weight

Strength:

EMOM (Every minute on the minute) for 10 minutes:

Snatch 5 reps (60% of your 1 Rep Max)

Shirt: Anfarm

WOD

7 minute AMRAP

7 push press (135/95) (115/75) (95/55)

7 box jumps (30/24) (24/20) (20/18)

Saturday 7 Sept 2013- Team Testing

IT'S A 

.......

See you all tomorrow morning at 10 for a TEAM WOD!! Foundations at 0830! 

Friday September 6th: I don't always squat..

Warm up:

500 m row/400 m run

15 air squats

Burgener Warm up

15 squat cleans with PVC/15# bar

5 wall walks

30 second handstand hold

Strength:

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

WOD

10-8-6-4-2 squat cleans (185/115) (165/95) (145/75)

2-4-6-8-10 handstand push ups

(10 squat cleans/2 HSPU, 8 squat cleans/4 HSPU, etc)

Thursday Sept. 5: What else does T Rex hate?

Warm up:

500 m row/400 m run

Shoulder mobility

15 bench press with 45/30# bar

15 air squats

15 burpees

Strength:

Close grip bench press

3-3-3-3-3-3-3

WOD

2 rounds for time:

500 m row

25 burpees

Wednesday Sept. 4th: T-Rex hates wall balls

Warm Up

2 rounds:

500 m row/400 m run

15 air squats

15 wall balls

15 pull ups

15-20 minute Goat work: 

What's your Goat? 

(Click HERE for a great explanation of a Goat)

Pick one movement that you hate to see in a WOD. Record your starting ability, for example: 5 double unders in a row, 400 m run time, kipping/butterfly/strict pull ups. 

We will give you time one day a week over the next 3 weeks to work on that skill. On October 2nd, we will give you time to re-test yourself and see how much you've improved! 

WOD

50-35-20

Wall balls (target: 10 ft/9 ft) (20/14)

Pull ups

September 3, 2013: Back to work!

Warm up

500 m row/400 m run

Burgener warm up

15 power cleans with PVC/15# training bar

15 deadlifts with PVC/15# training bar

15 push-ups

30 double unders

Strength

Power clean 

3-2-1-3-2-1-3-2-1

Heaviest set of 3 (3 rep max)

Heaviest set of 2 (2 rep max)

Heaviest Rep (1 rep max)

You should start the first set at about 75-80% of your PR, then work up by 10% each set to finish at 95-100%.

WOD

12 min AMRAP 

6 deadlifts (275/185)

12 push ups

24 double unders

September 2, 2013: Labor on Labor Day

Warmup:

500 m row/400 m run

15 toes to bar

15 pull ups

Burgener warmup with PVC/15# training bar

15 power snatch with PVC/training bar

Buy-in:

With a partner complete:

100 double unders 

WOD:

20 minute AMRAP with a partner:

60 yard farmer's carry (70/53) (53/35) (35/25)

15 toes to bar

10 kettle bell single arm snatches (per arm, 20 total) (53/35) (35/25)

While one partner works, the other will run 400 m and pick up wherever the partner is when they get back inside. For example A is running 400 m while B completes the 60 yard farmer's carry and 12 of the toes to bar. Partner A will start at rep 13 of the toes to bar while Partner B runs 400 m.