Wednesday 4.22.15

Strength:  Snatch Push Press 5-5-5-5

WOD:  3 rounds with a 20:00 time cap:
- 20 Burpee Pull Ups
- 100 Double Unders

Tuesday 3.03.15

Strength: Snatch Push Press 5-4-3-2-1

WOD: For time:
Reps of 15-12-9:
- Sumo Deadlift High Pull (95/65#)
- Pull Ups

Rest 2 minutes

Reps of 12-9-6:
- Sumo Deadlift High Pull (115/75#)
- Chest to Bar Pull Ups

Rest 2 minutes

Reps of 9-6-3:
- Sumo Deadlift High Pull (135/85#)
- Strict Pull Ups

Friday 6.14.13

My new Reebok Nano's came in.  I've never tried these before, so I'm excited to give them a try today

Strength:  Behind Neck Snatch Grip Push Press 3-3-3-3-3

WOD:  Three rounds for time:
- 10 Power Snatch (135/95#)
- 400m Run

Post weights and times to comments.

Friday 11.09.12

Mindy posted this on our facebook page

Strength: Power Clean 5 x 3 (add 5# from last time)
In between sets, complete Strict Chin Ups 3 x max reps

Conditioning: On the Minute for 10:00 with 50% of Power Snatch 1rm:
- 3 Snatch Pulls
- 3 Power Snatches
- 3 Snatch Push Presses (behind the neck)

Post weights and rounds completed to comments.

Monday 11.8.10

Take a look at the posture and the position of his knees. This is good form.

Take a look at how far forward she is leaning. Also, notice her knees coming in.

SWOD: Snatch Push Press 3x3 or Snatch Balance 3x3

Metcon: For Time
-400m sprint
Rest 30 sec
-400m sprint
Rest 40 sec
-400m sprint
Rest 50 sec
-400m sprint
Rest 60 sec
-400m sprint
Rest 50 sec
-400m sprint
Rest 40 sec
-400m sprint
Rest 30 sec
-400m sprint

For the SWOD make sure that you warm up with good technique. Find that "sweet spot" where the bar is locked out overhead ,with active shoulders, and tight core. Making sure that you are not leaning forward as shown in the second picture. The bar should never be over your back with your shoulders in front of the bar. Also, keeping in mind that you need to pull your knees out. This will keep you stable in the hole and give you a stronger push out of it. Not to mention, it will avoid knee injuries.

Friday 5.14.10

SWOD:
Shoulder Press 3x5

Metcon:
AMRAP in 12:00 of:
- 3 Snatch Grip Deadlifts 135/95
- 3 Hang Power Snatches
- 3 Snatch Push Presses
- 3 Overhead Box Step Ups each leg (6 total)

WOD Tips:
For the SWOD, add at least 5 lbs from last week. When doing 3x5 at a given weight, make sure you take your rest periods between sets. This is strength work, and you need to recover to push maximal loads. Save the metcon for the metcon!

For the metcon, you will stay at the same weight for all the movements. Do not set the bar down during the rounds. If you need to rest, wait until the round has been completed. Remember, it's only 12:00 so breathe later! Get the work done! There is a one burpee penalty for every time you drop the bar during a round.

Post weights and times and number of burpee penalties to the comments section. bc