WOD

Strength

Front Squat

Following 2-3 warm ups sets

5,5,3,3,1,1

WOD

DT-ish

5 RFT

12 Deadlifts  155/105

10 Hang Cleans 155/105

8 KTE ( knees to elbows)

Post score to comments

 

 

 

Strength

Push Press

Work up to 70% 1 RM and perform 5 sets of 3 reps

WOD

15 min AMRAP

200 meter run

10 Shoulder to overhead 95/65

10 KBS 55/35

Post Score to Comments Section

HAPPY BIRTHDAY COACH NOAH!!!!!!!

Strength-

Snatch high pull 3×5-

Hang snatch 3×5

WOD-

EMOM for 10 mins

5 power snatches 95/65

5 burpees
Cash out no rest-
As many wall balls as you can unbroken- score is complete emom and number of wall balls done..

Foam Roll and stretch

Skill

Work on Overhead Squats and Chest to Bar Pull-ups

WOD

14.2

You must earn the next next 3 min

Complete all reps to game standards

Every 3 min you must complete 2 rounds with 2 reps being added to each exercise

Go until you can not finish 2 rounds in the 3 min time frame

Post time to comments

GOOD LUCK TO ALL ATHLETES COMPETING IN THE 2014 OPEN GAMES!!!!!!!

Strength

Squat clean.

Warm up and work on technique followed by

5×3

WOD

4 RFT

20 HRPU

30 Ab-mat sit-ups

20 length turf sprint

 

Those competing in the open, take it easy and do lots of foam rolling and stretching.

Strength-

Overhead Squat

10 reps warm up just bar then

5×5

WOD 15 min AMRAP
10- box jumps 24/20
10- pull ups
10- lunges 20/14 w wall ball over head in place not walking 5 on each leg!!

Strength

Jerks From the Rack

5x5x3x3x1

WOD

Complete as many reps as possible in 12mins following the rep scheme below:

3 thrusters 95/65
3 ttb
6 thrusters 95/65
6 ttb
9 thrusters 95/65
9 ttb
12 thrusters 95/65
12 ttb
15 thrusters 95/65
15 ttb
ECt-

Strength

15 min to establish 1 RM front Squat

Keep reps low and rest well between sets. Do not be afraid to add weight

 

WOD

21-15-9

Power Cleans 155/115

Handstand Push-ups