Thursday: 160811

Posted: August 10, 2016 by Todd Katz in Uncategorized

Part A) Push Press 4×2 80% then build into a 1RM Push Press (20 min. cap)

Part B) 21-15-9 Reps for time (20 min. cap)
Dumbell Squat Snatch (pick doable weight) alternating
Ring Dips
Push Presses @ 55% 1RM

Post load and time to comments:

Wednesday: 160810

Posted: August 9, 2016 by Todd Katz in Uncategorized

Part A) 2 Rounds Not For Time:
40 GHD Hip Ext
40 Double Unders
10 Double KB Deadlift
10/each Plate Windmills #15/10

Part B)
AMRAP 10
5 Hang Cleans #155/105 (#115/75 Masters)
Burpees 5-10-15-20-5-10-15-20…etc

So 5 Hang Cleans, 5 Burpees, 5 Hang Cleans 10 Burpees, 5 Hang Cleans 15 Burpees, then 20 Burpees, then if you still have time, start at the beginning. 5 Hang Cleans, 5 Burpees. Note total number of reps.

–3 min REST–

8 min to establish 1RM Squat Clean

Post load and total number of reps to comments:

Tuesday: 160809

Posted: August 8, 2016 by Todd Katz in Uncategorized

Part A) Snatch Technique Complex: (15 min. cap)
1 Tall Snatch (watch VIDEO… listen to Greg discuss some of the characteristics of the Tall Snatch)
1 Overhead Squat
1 Snatch Snatch

Part B) For Time (16 min Cap)
25 Snatches #115/75 (75/55 Masters)
30 Alternating Pistols (mod= Goblet Squat)
15 Snatch #115/75 (75/55; Masters)
20 TTB
20 Weighted Pistols (mod=Goblet Squat)
20 TTB;
5 OHS #115/75 (75/55 Masters)
20 TTB

Post Load and time to comments:

Monday: 160808

Posted: August 7, 2016 by Todd Katz in Uncategorized

A very big thank you to everyone who supported our 31 Heroes Project Effort!!! Please know your contribution goes to a very good cvause!

Front Squat 3×2 80% 3×2 85% 1×5 85%, 1x ME 70%

AMRAP 20:
5 Ring Muscle Ups (scale: 2 MU Transitions if you have 10 Chest to Bar Pullups and 10 Ring Dips) Else; 10 (as difficult as possible) chest to bar pull-ups and 10 Dips
10 Lateral Box Jumps 20″/<20"
20 Calorie Row (do wall balls first if Erg is in use)
30 Wallballs #20/14, 10'

Post load and total number of rounds completed to comments:

SATURDAY:160806

Posted: August 5, 2016 by Katie N Hanger in Uncategorized
“31 Heroes”
 AMRAP 31 Minutes (As Many Reps As Possible)
 8 Thrusters (155/105)
 6 Rope Climbs (15 ft. ascent)
 11 Box Jumps (30/24)

This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

FRIDAY: 160805

Posted: August 4, 2016 by Katie N Hanger in Uncategorized
31 Heroes is THIS Saturday!
See Tuesday Notes. Sign up, raise money, and support Hammer Down

Core Endurance 2 RNFT
Max side plank right
Max Arch Body Hold
Max side plank left

“Pick It Up, Put it Up”

4 Rounds For Time (14 min cap)*
4 Power Cleans (205/145)
4 Front Squats**
4 Shoulder To Overhead

*Priority= Go heavy. Suggested @ 80% 1RM. **1st front squat cannot be a squat clean.”Pick it Up, Put it Up” is designed to approach each lift with the continuous mindset of picking up the bar or putting the bar up overhead BEFORE you feel you are “ready.” Don’t wait until you feel your breath come back and you’re recovered just enough for clarity of mind. EXECUTE before your body says your ready. Fight the demons that say you’re not ready yet and dictate your finishing time by PICKING IT UP AND PUTTING IT UP!

31 Heroes is THIS Saturday!
See Tuesday Notes. Sign up, raise money, and support Hammer Down
————————————————————————–
Skill: Rope Climb (7 min)
 ————————————————————————–
AMRAP 30:
1 Lap (265m) Farmer’s Carry 50+/30+ DB or KB (externally rotated shoulders)
30-20-10
Slam ball #25/20
Wall ball #20/16, 10/9′
3 Rope Climbs or 9 Rope Pull-Ups or 21 Ring Rows
————————————————————————–
round 1= 30 slam balls, wall balls
round 2= 20 slam balls, wall balls
round 3= 10 slam balls, wall balls
round 4= 30 each, round 5= 20 each, round 6= 10 each, etc…

Video  —  Posted: August 3, 2016 by Katie N Hanger in WODs