GOAT DAY
MAKE-UP DAY
MOBILITY DAY
2 minute drill
8-7-13
For Load:
Deadlift, 10-8-6-4-2
Complete 4 rounds for time of:
Run 200 meters
15 Deadlift, (55% of above double)
Thanks, Jodi, for covering the 6pm class and letting me get home to spend some time with my little girl on her 4th birthday.
8-6-13
Complete 10 rounds for time of:
30 Double Unders
10 Pull ups
Rest 5 mins…
Max reps HSPU in 2 mins
If you cannot perform HSPU, complete Max Effort HS hold within a 2 min time frame.
8-5-13
Front Squat, Establish a 1RM
Every minute for 15 mins:
Odd: 3 Front Squats, 55% of 1 RM
Even: 15 AbMat sit-ups
8-3-13
8 am WOD
Complete 3 rounds for time with a partner:
Overhead Walking Lunge, known distance
Kettlebell Walkng Lunge, known distance
Burpees
8-2-13
Warm up:
Burgener Warm up & Skill Transfer exercises.
For Load:
3 Position Snatch, 1-1-1-1-1
The focus is to go through all three snatch positions (High, Knee, Floor) with emphasis on technique. Increase in load as appropriate, but not so much that technique degrades. Also, these are full snatch movements (SQUAT).
7-31-13
Complete each round for reps:
AMRAP in 8 mins:
10 Kettlebell Cleans (alt’ing), 70/53
10 Box jumps
Rest 2 mins
AMRAP in 6 mins:
8 Kettlebell Snatch (alt’ing), 53/35
8 Burpees
Rest 1 min
AMRAP in 4 mins:
100 Double unders
Sit ups
7-30-13
STRENGTH
For Load:
Shoulder Press, 3-3-3-3-3
Push Press, 2-2-2-2-2
Push Jerk, 1-1-1-1-1
These are working loads. Work between 80% & 85% on the SP, 90% & 95% for the PP and 95% + for the SJ.
On your own…
Complete 2k Row for time.
