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Tag → Toes to bar

Friday 04/10/15 Posted by admin on April 9, 2015 • No comments

A. Every :90 x 10
Press + 1/2 Press
-add weight from 3/24

B. AMRAP 6:00
8 KB Swings 70m/53w
30 Double Unders

-rest 4:00

AMRAP 8:00
3 Power Clean and Jerk 135m/95w
3 Toes to Bar
6 Power Clean and Jerk
6 Toes to Bar
9 Power Clean and Jerk
9 Toes to Bar
…+3 each time until the 8:00 is up

-score =total reps for each AMRAP

029

Friday 04/03/15 Posted by admin on April 2, 2015 • Comment

A reminder we are closed Easter Sunday!

AMRAP 12:00
5 Power Snatch 135m/95w
10 Toes to Bar
15 Box Jump Overs 24m/20w

-rest until 20:00

AMRAP 6:00
10 Shoulder to OH 135m/95w
10 Back Squats 135m/95w
10 Burpee over the Barbell

*Must use the same weight for both AMRAP’s

 

Wednesday 03/25/15 Posted by admin on March 24, 2015 • No comments

A. Warm-Up:
Banded Arm Mobility
3 rounds for quality:
10 Deadlift (w/BB only)
10 Muscle Clean
10 Front Squat
10 Press
5-10 Toes to Bar

B. Snatch Pull 3-3-3-3-3
-105-110%

C. Pendlay Row 10-10-10
-add weight from 2/25

D. :30 on :30 off for 10:00
KB Swings

001

Friday 02/20/15 Posted by admin on February 19, 2015 • Comment

A. 10:00 Shoulder Touch Work

B. For Time:
50 Wall-Balls
40 Power Snatch 95m/65w
30 Toes to Bar
20 Ring Dips
20ft HS Walk*

*HS walk Scale=20 HSPU or 20 Strict HSPU

 

Thursday 02/12/15 Posted by admin on February 11, 2015 • No comments

A. Toes to Bar Skill Work
-focus on skip swing, stringing reps together

B. 3RM Push Jerk
-From the rack

C. On the board. Cherry Pickers.

055

Throw Back Thursday, January 2012.

Tuesday 01/27/15 Posted by admin on January 26, 2015 • No comments

A. Deadlift 8-8-8
-70% of 1RM, or add weight from 1/19

B. For Time:
200m run
20 GHD Sit-Ups
400m run
40 Toes to Bar
800m run
60 Straight Leg Sit-Ups

007

Wednesday 01/14/15 Posted by admin on January 13, 2015 • No comments

A. Press + 1/2 Press x 10
-add weight from 12/17
-clean from the ground
-sets across

B. Open WOD 13.4
AMRAP 7:003 PC & Jerk 135m/95w
3 Toes to Bar
6 PC & Jerk
6 Toes to Bar
9 PC & Jerk
9 Toes to bar
…12, 15, etc., continue climbing the ladder until the 7:00 is up. Score is total reps.

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