Thursday: 141106

Posted: November 5, 2014 by Todd Katz in WODs
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Part A) Hang Power Snatch (15 minutes work up to a heavy single)

Part B) AMRAP 14
10 Wall Ball Shots 20/16 10 ft.
10 Hang Power Snatches 75/55
25 Double Unders

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Wednesday: 141105

Posted: November 4, 2014 by Todd Katz in WODs
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Part A) Weighted Ring Dips (15 minutes work up to a heavy triple)

Part B) Elizabeth
21-15-9 Reps for Time:
Power Clean 135/95
Ring Dips

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Compare to: 140623

Tuesday: 141104

Posted: November 3, 2014 by Todd Katz in WODs

Part A) Barbell Complex (20 minutes work up to a heavy single)
Power Clean
Push Jerk
Split Jerk
Hang Clean x 2

Part B) AMRAP 12
3 Thrusters 95/65
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9….
9….
12…..
12…..
15…..
15…..
Contiue to add 3 reps to each round while there is time on the clock.

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Monday: 141103

Posted: November 2, 2014 by Todd Katz in WODs

Notes: This coming Sunday coach Scott will be teaching a Gymnastics seminar during open gym. Come on out and learn how to get your body in better positions.

Part A) Deadlift
3-3-3 (12 minute cap) work up to moderate weight
10-10 (12 minute cap) work up to a heavy 10 Rep set.

Part B) AMRAP 8
3 Deadlifts (body weight)
6 Burpees over the bar
9 Calories / Rower

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141101

Posted: October 31, 2014 by Todd Katz in Uncategorized, WODs
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In Teams of Two:

100 Double Unders
Triple Grace 135/95
100 Double Unders

Rules:
Double Unders can be split anyway
Clean and Jerks must be done in sets of 5 and No Bar Dropping till the 5th rep of each set. You may not do more than 5 reps and you may not do less than 5 reps at a time.

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Friday: 141031

Posted: October 30, 2014 by Todd Katz in WODs

Happy Halloween!
For Time:

For time: (31 minute cap)
31 box jumps, 30-inch box / 24 inch
31 chest-to-bar pull-ups
31 kettlebell swings, 2 pood /1.5 pood
31 lunges with 95/65-lb. barbell (like the lunge in a Curtis P)
31 knees-to-elbows
31 push presses, 95/65 lb.
31 hip extensions holding 25# plate
31 wall ball shots, 25/ 20-lb. ball to 11-foot target
31 burpees
31 triple-unders

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Thursday: 141030

Posted: October 29, 2014 by Todd Katz in WODs

Part A) Barbell Complex: (20 minute cap, work up to a heavy set)
Deadlift
Hang Power Clean
Hang Clean
Clean
Push Jerk
Split Jerk

Part B) AMRAP 9
10 Pushups
1 Barbell Complex @ 75% of your best final set in part A

Coach’s Notes: Once you begin a complex, do not take your hands off the bar. You may readjust your grip as needed.