Friday, 10-31-14

Happy Halloween! I won’t be in today (playing Daddy Day Care today and Monday) – hit these up hard.

A.) Front Squats – 10 x 3, across

B.) “Halloween”
As Many Rounds as Possible in 20 mins of:
31 Box Jumps, 24/18
31 Chest to Bar Pullups
31 Kettlebell Swings, 55/35
31 Front Rack Lunge steps, 95/65
31 Toes To Bar
31 Push Press, 95/65
31 Hip Extensions, 25#
31 Wall Balls, 20/14
31 Burpees
31 Calorie Row

Notes:
*Any questions on scaling, shoot me a text/email/FB message/comment to this page, etc.
*As always, test out each movement before the WOD begins, and scalle as needed
– Do the Front Rack lunge steps on a platform, alternating legs – each step is one rep.
– Hip extensions are done on the GHD machines (the big ones in the back of the gym) – face down, with the hip pad hitting you just below the hip crease. Keeping the back flat, hinge at the waist to 90 degrees, and back up.
– Check your medball out from the front desk; your target (on the black wall) should be the 3rd line down from the top. (And yes, you DO have to go through a full squat on each throw.)
– Do each one, in order. If you get through all 31 calories on the row with time left, start again with the box jumps. (The sizes of the black foam plyo boxes are 12, 18, and 24.)

Tuesday, 10-28-14 (Day of Snatches)

I will be in for both sessions…will attempt to get in early for the morning session in order to get both A and B in, and give some instruction.

0745 at the Fred:

A. Snatch
1RM Power Snatch

B. Snatch Pulls
8×2 Snatch Pull From Low Hang, work up to a heavy set

1145 at the Fred:

3. With a Running Clock:
AMRAP 3:
3 Power Snatch (135/95)
20 Double Unders

Rest 3 minutes

AMRAP 4:
4 Power Snatch (115/80)
20 DU

Rest 4 minutes

AMRAP 5:
5 Power Snatch (95/65)
20 DU

*Scale for DU is 2 x single unders

Saturday, 10-26-14

As always, here’s the WOD for today – Frederick is open, but no coaching is offered. Go in and hit this one up….OR go in to one of the many local affiliates in the “Greater Fort Bragg Area.”

A. Clean
1 RM Squat Clean

B. 2 Rounds for time of:
20 Cal Row
20 Power Snatches, 75/55
20 Wall Balls, 20/14
20 C2B PUll ups

C. 5 Rounds for time of:
10 Burpee Box Jumps, 24/20″
150m Run

Post load for A and times for B and C to comments.

Friday, 10-24-14

I should be in for both sessions today.

0745 at the Fred:
Hit as much of the below as time allows. If you don’t know what your 1RM is for these, let’s talk about them.
A. Squats:  7×3 Back Squats, across

B. Clean Complex
1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

C. Jerk Complex
1 set of: Push Jerk from back rack + Split Jerk from Front at 85%

D. Snatch Complex
1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch

Lunch:
E. “Schlitz”
4 RFT
400m Run
4 Muscle Ups
40 Double-Unders
*Sub for the 40 Double-Unders is 80 Single Unders