02.17.2014

WARM-UP:  *Partner Shoulder Activation *3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Power Snatch) 3 SnB + OHS (Snatch Balance + Overhead Squat) STRENGTH: Hit a set every 1:30 BACK SQUAT: 1×5 @ 60% 1×5 @ 75% 1×3 @ 85% 1×1-2 @ 95% 2×2 @ 90% 1×10 @ 40% WOD: OPEN 13.1 […]

02.10.2014

WARM-UP: *Shoulder Warm-up * 3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Snatch) 3 SB+OHS (Snatch Balance and Overhead Squat) STRENGTH: Hit a set every 1:30: BACK SQUAT: 1×5 @ 60% 1×5 @ 70% 1×3 @ 82% 1×2-3 @ 92% 2×3 @ 85% 1×10 @ 40% WOD: OTM for 16:00 1 Snatch […]

11.04.2013 [monday]

COACH JEREMY’S BIRTHDAY!!!!!!!!!! WARM-UP: 3 Rounds: 3 HPSn, 3 HHPSn, 3 SnB+OHS OLY: High Hang Snatch 2-2-2-2 rest 2:00. (no misses!) LOWER BODY PUSH: 1a.) BS @ 3.0.x.1 3×4-6reps rest 1:30 UPPER BODY PULL: 1b.) W.C.U. @ 3.1.x.1., 2×4-6reps rest 1:30 2.) Pendlay Row @ 2.2.x.1., 3×6-8reps, rest 2:00

04.30.2013

[slideshow]Muscle Snatches, Running, Dead Lifts, Toes2Bar/Knees2Elbows, & our newest On-Ramp Grads Caroline & Lauren!! 🙂 METCON: WOD 1:  FOR TIME: 400m Run/Row 10 HPS (Hang Power Snatch) 95/65# 200m Run/Row 8 HPS 100m Run/Row 6 HPS 60 yd Shuttle Sprint/Row 4 HPS -REST AS NEEDED- WOD 2: AMRepsAP in 4 min: BURPEES!