Tuesday December 13, 2011

I know I missed his face in this picture but I didn't miss his triple extension. In order to throw heavy weight around you NEED to extend, or open, the hips, the knees and the ankles with aggression just like Eddie did on this 215# snatch attempt.  - Matt

WOD

ROMIK

- SMR: quads

- wall of death 2 min/side

- OHS hold 1 min

Strength

- Back Squat 3-3-3-3-AMRAP; rest as needed

MetCon

AMRAP in 8 min:

- 3 power snatch (115/75)

- 5 OHS (115/75)

- 7/5 ring dips

Supp

- 3 x 10 ab wheel; rest 1 min

Post results and thoughts to comments.

Tuesday November 22, 2011

John and Ted on their 10 min standing test.

WOD

ROMIK

- pigeon 2 min/side

- FS hold 1 min

Strength

- back squat: 3-3-3-3-AMRAP; rest as needed

Supplemental/MetCon

4 rounds:

- 5 muscle-ups (scale as needed, but make sure MU transition practice is achieved in scaling)

rest 2 min

- 50yd sled pull (think "march" rather than "sprint", load is up to you, add weight each set if necessary)

rest 2 min

Post results and thoughts to comments.

Friday November 18, 2011

"No, I will not run a 400 for time."

**Announcements**

• Next week we will be closed Thursday Thanksgiving day, open Friday Morning from 9-11am only for our annual "Murph" day workout, then open with our regular schdule for the rest of the weekend.  I'll confirm all this again next week, but just wanted to give everyone a heads up.

WOD

ROMIK

- SMR: quads

- wall of death 2 min/side

- OHS hold 1 min

Strength

- Back squat: 3-3-3-3-AMRAP; rest as needed

MetCon

5 rounds for time:

- 3 power snatch (135/95)

- 5 HSPUs

- 7 burpees

- 30 double-unders

Post results and thoughts to comments.

Saturday October 29, 2011

 

Just when you thought no one was watching you skip out on those last few reps...

WOD

ROMIK

- SMR quads/glutes

- Pigeon 2 min/side

- Hamstrings 2 min/side

Strength/MetCon

A. Back squat: 3-3-3-3-AMRAP; rest as needed

B. 60yd sled push x 4; rest 3 min bt efforts

*For the sled push, do this on the street so you can go 60yds without turning around.  But either stay with your sled or let someone else use it while you rest because we can't leave them on the street unattended.  Load is up to you.  Maybe start with sled + 90-135/50-75lbs, then go up from there if possible.

C. 4 rounds AFAP:  10 Ab wheel / 20 situps

Post results and thoughts to comments.

Tuesday October 25, 2011

James and Brandon moving some heavy weights.

WOD

ROMIK

- supine hamstring stetch 5 min/side

- SMR work on quads

Strength

- back squat: 3-3-3-3-AMRAP; rest as needed

MetCon

AMRAP in 10 min:

- 3 squat snatch (115/75)

- 5 burpees

- 8 toes to bar

Supplemental

- SL floor bridge 3 x 10/side @ 21X1

Post results and thoughts to comments.