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Friday’s WOD

April 17th, 2014 by admin

Friday’s WOD

Warm up with coach

Skill:  Wall Balls AMRAP 2

Strength:  bench press 5×5 @ 75% 1RM

METCON

Run small loop or row 1000m

20 Shoulder to overhead (T1 95/64, T2 135/95)

30 Cleans (use same weight)

40 Bar facing burpees

 

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Thursday’s WOD

April 16th, 2014 by admin

Thursday’s WOD

Warm up with coach

Skill:  Overhead walking lunges

Strength:  Frame or trap bar deadlift 5×2

Metcon:

T1
12 min amrap
5 dumbbell man makers
(55/35)
10 pull ups
15 kb swings (55/35, Russian)

T2
15 min amrap
5 man makers (65/45)
10 c2b pull ups
15 kb swings (70/55, Russian)

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Wednesday’s Hero WOD

April 15th, 2014 by admin

Wednesday’s hero WOD

Nukes

8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

matt_th.jpeg

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

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Tuesday’s WOD

April 14th, 2014 by admin

Tuesday’s WOD
Warm up with coach

Skill:
Log clean technique or keg clean technique (athletes choice)

Strength:
Axle push press 5/5/5/5

METCON (from Coach Beau!)
Tier 1
With a running clock st to 12 minutes
1 minute of box jumps (24/20)
1 minute of sdlhp (95/65)
2 minutes of box jumps
2 minutes of sdlhp
3 minutes of box jumps
3 minutes of sdlhp

Tier 2
With a running clock st to 20 minutes
1 minute of box jumps (24/20)
1 minute of sdlhp (95/65)
2 minutes of box jumps
2 minutes of sdlhp
3 minutes of box jumps
3 minutes of sdlhp
4 minutes of box jumps
4 minutes of sdlhp

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Monday’s WOD

April 13th, 2014 by admin

Monday’s WOD

Warm up with coach

Skill:  Zercher squat with axle bar. Technique and form only!  Do not go heavy!

Strength:

Back squat:  5×3 with 75% of your 1RM

METCON:

Tier 1

Run 400m

30 each of KBS (Russian), K2E and Double Unders (or 90 singles)

Run 400m

20 each

Run 400m

10 each

Tier 2

Same as above but American KBS, T2B and DU only.

 

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