7-1-14 and 7-2-13

7-1-14

Skill/Strength: 
14 EMOM:
-Even min: Max Shoulder taps (mod: max HS hold or 45 secs) 
-Odd min: 10 KB Strict Press @ 16kg/24kg (5 each arm)

WOD:
Complete 4 RFT
Sprint 100m
2x rope climb
Sprint 100m
20x pull ups

"Either you run the day or the day runs you."
–Jim Rohn 

7-2-14

Skill/ Strength:
5x3 Muscle Snatch w/light weight
5x3 Power Snatch with pause in catch
3x3 Power Snatch + OHS
3x1 Full Snatch

WOD
Grace:
30 C & J @ 135/95# for time

Extra Credit:
Untimed-
3x
10 Good Mornings with alumlite
20 Med Ball Sit Ups (20/14)
25 Supermans

"Just believe in yourself. Even if you don't, pretend that you do and, at some point, you will." 
–Venus Williams

6-27-14

Friday 
Strength:
Oh squats *use rack 
3-3-3-3-3-3, pyramid up

Push press
3-3-3-3-3-3, pyramid up

Metcon:
4 rounds:
12 ring rows *parallel to ground
16 1-arm kb oh squats
Accumulate 1 min plank hold 
*split the reps evenly for each arm 8/8 for the oh squats
*put feet on box for ring rows

Post heaviest lifts and times to board.

6-24-14

Tuesday
Warm-up:
4 rounds of
20 sec hollow position
15 goblet squats with a slight pause at bottom
10 back extensions

1 min on each arm and leg:
Front Squat shoulder mobility with PVC
https://www.youtube.com/watch?v=_zMxXpvjZ_0
Spider man stretch into pigeon stretch 
https://www.youtube.com/watch?v=5QLdrX9kvDI

Strength
3 rds of:
4-6 Front pause squats with 4 sec descent-1 sec uprise-1 sec pause at top
2-3 Strict weighted pullups or strict pull-ups

For time:
Reps: 21-15-9-9-15-21
Rest times in seconds after each set:60-40-20-40-60
Wall Balls (20#/14#)
SDLHP (75#/50#)

So do 21 of each movement, then rest for 60 sec
do 15 of each movement, then rest for 40 sec
do 9 of each movement, then rest for 20 sec
do 9 of each movement, then rest for 40 sec
do 15 of each movement, then rest for 60 sec
do 21 of each movement
The point behind this workout is to try to complete each round unbroken.

Front Rack Mobility: External Rotation with PVC Pipe

youtube.com

6-23-14

Monday
Skill/Strength:
6 min back and forth for 20 sec on/10 sec off:
T2B
Ring Supports *adv-hold in L-sit 
2min rest
6 min back and forth for 20 sec on/10 sec off:
HS holds/shoulder taps-freestanding or wall
Parallette push-ups *adv-strict ring dips

Metcon:
OTM-10
Within each minute attempt:
7 Burpees
12 pull-ups
Max # of deadlifts at (225#/135#)
*when 10:00 is showing on the clock, complete:
For time:
120 DUs

Score is subtracting the number of dead lifts to how many seconds it takes you complete the DUs. If you do SUs, then you do 360 reps at the end. you will subtract the deadlifts the same way. 

So if it takes you 2:10 to complete 120 DUs, and you got 30 total deadlifts, then your score is 100. (130-30=100)