Monday: 150427

Posted: April 26, 2015 by Todd Katz in Uncategorized

SHOUT OUT TO Karen, Morgan and Robin for kicking some serious ass at the May Queen Strongman competition this past Saturday in Lancaster!!!! Way to go Ladies!!! All Podium Finishers!!!!!

Part A) Ring L-Pull-ups – 10 Reps where you pull chest all the way to ring and hold for a 2 second count. 7 min. cap scaling options:
1. L Pullup (hold chin over bar)
2. Chest to Bar (Hold)
3. Ring Rows with a hold at the top.
No Bands today.

Part B) Deadlift
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Part C) 12-9-6 Reps For Time (10 min. cap)
Deadlifts 225/155
Strict Hand Stand Pushups

Post loads and time to comments: (great video below. Recommend highly!)

Saturday: 150425

Posted: April 24, 2015 by Todd Katz in WODs

AMRAP 30
30 Double Unders
10 Power Snatches 115/85
10 Push-Ups
10 Pull-ups
30 Abmat Sit-ups

Friday: 150424

Posted: April 23, 2015 by Todd Katz in Uncategorized

Part A) Skill Work (muscle up… 10 min. cap)
Following Progression Order:
Have Kipping MU — Work Strict
Have 10 Chest to Bar Pull-Ups / 10 ring Dips — Work Transition
Do not have Chest to Bar or Dips — do 3 sets of max effort each.

Part B) Deadlift (20 min. cap)
5 @ 75%
3 @ 85%
1+@ 95%

Part C) Griff (20 min. cap)
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Compare to: 140711

Coach’s Notes: Please be aware of your surroundings on the run. Especially the backward run portion.

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thursday: 150423

Posted: April 22, 2015 by Todd Katz in Uncategorized

Part A) Pistols (7 min cap. continue to work weak areas. 20 reps / leg)
Part B) Hang Power Clean – (15 minutes work up to a heavy triple)
Part C) EMOM 24
Minute 1: 5 Hang Power Cleans at 90% of your weight in part B. These should not be dropped.
Minute 2: 10 KTE
Minute 3: 15 Box Jumps 24/20 inch

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Wednesday: 150422

Posted: April 21, 2015 by Todd Katz in Uncategorized

Part A) (Hand Stand Practice. 7 min. cap… work free, against wall or walking)

Part B) Weighted Pull-up (3-3-3 Kipping ok. 15 min. cap)

Part C) 18-15-12-9-6-3 Reps for Time:
Pullups
Hand Stands Hold for time (Rx – no wall)

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Tuesday: 150421

Posted: April 20, 2015 by Todd Katz in Uncategorized

Part A) Pistols (7 min. cap. 20 per leg)

Part B) Front Squat
5 @ 75%
3 @ 85%
1+@ 95%

Part C) EMOM 20
Even Minutes – 10 Front Squats (pick a weight you can do 10 reps per minute, but keep as heavy as possible)
Odd Minutes 12 Pushups, Max effort Situps

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Monday: 150420

Posted: April 19, 2015 by Todd Katz in WODs

Part A) Max Effort Ring Dips

Part B) Push Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @95%

Part C) For Time:
1000 Meter Row
30 Push Presses 135/95
800 Meter Run

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