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Tag → HSPU

Wednesday 07/15/15 Posted by admin on July 14, 2015 • No comments

A. OTM for 12:00
Min  1: 2 Power Snatch (Heavy)
Min 2: 10 HSPU (Scale Up: Strict)

B. For Time:
50 Calorie Row
25 Toes to Bar
10 Muscle-Ups*

*sub 20-30 ring dips

052

Thursday 07/02/15 Posted by admin on July 1, 2015 • No comments

A. Every 2:00 for 20:00 (10 sets)
1 Hang Power Snatch + 1 Power Snatch
-work up to a heavy set for the day

B. For Time:
40 Box Jumps
20 HSPU
10 Muscle-Ups*

*Sub 20-30 Ring Dips

017

 

Wednesday 06/10/15 Posted by admin on June 9, 2015 • No comments

A. 1 Clean + 1 Front Squat
-10 sets
-goal is to add weight each set

B. 3 Rounds For Time:
30 Wall-Balls 20m/14w
20 Burpees
10 HSPU*

-15:00 Cut-Off
*Scale-Up: Strict

_______________________________-

GVCF-Run WOD
Grapevine Middle School, 6am
3 rounds: 200m/400m/600m
-rest equal to work

015

Tuesday 06/02/15 Posted by admin on June 1, 2015 • No comments

A. 10:00 Coach Led Hip and Shoulder Stretches
Warm-Up, 3x:
:30 Box Stretch
15 Hollow Rocks
Max HS Walk or 5 HS Kick-Up Drills

B. For Time:
800m Run
immediately followed by,
3 rounds:
10 HSPU
10 DB Man-Makers (Push-Up, R/L Row, Power Clean, Push Press)

Thursday 05/14/15 Posted by admin on May 13, 2015 • No comments

A Snatch
3-3-3 @75%
2-2 @80%
1 @85%

B. 4 rounds for time:
11 Power Snatch 75m/55w
12 HSPU

 

010

Monday 04/13/15 Posted by admin on April 12, 2015 • No comments

A. 20:00 to complete, 6 sets:
1 Power Clean + 1 Front Squat + 1 Jerk
-add weight each set

B. For Time:
20 HSPU
30 Pistols
40 Pull-Ups
50 Air Squats

036

 

Wednesday 01/28/15 Posted by admin on January 27, 2015 • No comments

A. Every :90 for 12:00 (8 sets)
1 Press + 1 Push Press
-sets across
-clean from the ground

B. For Time:
750m row
50 Alternating DB Snatch
30 HSPU*

*no more than 1 abmat, scale up: strict

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