Friday, 11 June 2010

Don't be like these guys...seriously.

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Sumo Deadlift (w/ Chains) - Set a new 3 Rep Max

WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Muscle-up for four minutes
Rest precisely 3 minutes

No rest between finishing Tabata squats and muscle-ups. Multiply lowest squat count of all eight intervals by the number of muscle-ups completed in four minutes for each round.

Post weights and results to comments.

Friday, 4 June 2010

A member of the US Army International Security Assistance Force in Afghanistan.

Skill Work:

- Snatch Pull - 105 x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:

Sumo Deadlift (w/ Chains) - Set a new 5 Rep Max

WOD:

Five rounds for time of:

- 21 Thrusters, 75 lbs

- 42 Double-Unders

Post weights and time to comments.

Friday, 19 February 2010

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Sumo Deadlift (w/ Chains) - Set a new 1 Rep Max

WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.

Post weights and splits to comments.

Friday, 12 February 2010

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Strength:
Sumo Deadlift (w/ Chains) - Set a new 3 Rep Max

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.

Post weights and splits to comments.

Friday, 5 February 2010

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Sumo Deadift - Set a 5 Rep Max (w/ Chains)

WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts.

Post weights and split times to comments.