WOD 3-13-15

Skill
Clean


100 Jumping Jacks
90 Russian Twists
80 Mt Climbers
70 Box Taps
60 Squat thrusters
50 Rope slams
40 Vertical jumps
30 Plank Jacks
20 Sit ups
10 Burpees
10 Burpees
20 Sit ups
30 Plank Jacks
40 Vertical jumps
50 Rope Slams
60 Squat Thrusters
70 Box Taps
80 Mt Climbers
90 Russian Twists
100 Jumping Jacks

WOD 3-12-15

Skill/Strength
Clean (Pause at each position)
1-1-1-1-1.....

30 minute AMRAP
5 Strict Press
10 Bench Press
15 Banana Split
20 Lunges


WOD 3-11-15

Skill
Clean

4X
400 m run
21 KB swings
12 Pull-ups (close grip)

Post WOD
Nutrition discussion
Weigh ins

BRING YOUR FOOD LOGS!!!!!!!!

WOD 3-10-12

Skill Practice
Med ball clean
Clean progression



Buy in- 23 DL (unbroken)

5 rounds
5 Bar facing burps
5 Hang Cleans
5 Power Cleans

Cash out-23 DL (unbroken)

WOD 3-9-15


Skill Practice
Cleans
15.2
RX
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 / 65 lb.)
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 / 65 lb.)
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 / 65 lb.)
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   6 overhead squats (65 / 45 lb.)
   6 chin-over-bar pull-ups
From 3:00-6:00
   2 rounds of:
   8 overhead squats (65 / 45 lb.)
   8 chin-over-bar pull-ups
From 6:00-9:00
   2 rounds of:
   10 overhead squats (65 / 45 lb.)
   10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Red bands
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   6 overhead squats 
   6 chin-over-bar pull-ups *Jumping
From 3:00-6:00
   2 rounds of:
   8 overhead squats 
   8 chin-over-bar pull-ups*Jumping
From 6:00-9:00
   2 rounds of:
   10 overhead squats 
   10 chin-over-bar pull-ups*Jumping
Etc., following same pattern until you fail to complete both rounds