Monthly Archives: June 2012

June 21, 2012

Performance: 1) 10 min GOAT Work 2) 3 rounds not for time: 10' handstand walk or practice 30 double unders max L sit Competition: Rest and mobilize. Go to www.mobilitywod.com and search the areas you have problems. Is it tight hamstrings? Shoulders issues? Hip impingement? Achilles soreness? What an awesome group that participated in Hope
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June 20, 2012

Performance: 1) 3x5 Overhead Squat (recommend 70, 77 & 85% of 1-RM) 2) 10 min AMRAP 3 x deadlift (85% 1 RM) 10 x burpees 15 x wall balls (20/14lb) 3) 3 x 5 Dragon Flies Competition: 1) Oly Lifting Warm Up 2) 10 min AMRAP 3 x deadlift (85% 1 RM) 10 x burpees
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June 19, 2012

Performance: 5 rounds for time of: 5 hand stand push ups 15 pull ups 30 double unders rest 2 minutes Competition: 1) 3 rounds not for time of: max unbroken muscle ups 30 sec ring L sit 10' hand stand walk or attempts 2) Clean Pull 3 x 4 @ 95% 1 RM 3) 5
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June 18, 2012

Performance: 1) 3 x 5 power clean (suggested weight isĀ 70, 77, 85% of 1-RM) 2) For time: Row 1,000m 30 x clean and jerks (135/95lb) Competition: 1) Back Squat x 20. Use best judgement to select weight you will get 20 times. Take 1-3 breaths between each rep and up to 5 breaths on reps
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June 16, 2012

Performance: Rest and recover Competition: Five sets for times of: 5 Squat Cleans (205/135 lbs.) 10 Handstand Push-Ups 15 Pull-Ups 20 Hand-Release Push-Ups 25 Box Jumps 30 Double-Unders Rest 3 minutes
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June 15, 2012

Performance: 1) Spend 15 min to work up to a heavy jerk 2) 3 rounds Run 400m rest 3 minutes Competition: 1) Back Squat In 6 - 8 sets, work up to a heavy single 2) Snatch Balance 2 x 2 @ 75% 1-RM 2 x 2 @ 80% 1-RM 3) 3 rounds Run 400m
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June 14, 2012

Performance: 3 rounds not for time: 4 - 6 pistols each leg 6 - 10 hand stand push ups 12 toes to bar Competition: Rest, mobilize, get some body work done (message, ART, chiropractor)... Don't forget yoga at 6:30pm every Thursday
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June 13, 2012

Performance: 1) Spend 15 min, work up to 1-RM overhead squat 2) 20 x back squats 50 x pull ups Run 800m For the back squat, pick a weight that will present a significant challenge in doing 20 unbroken reps. If you get 20, that last rep should be very difficult. If you get 15-19,
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June 12, 2012

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June 11, 2012

Performance: 1) In 15 min, work up to 1-RM Power Clean 2) 25-20-15-10-5 power clean (135/95lb) hand release push ups Competition: 1) Back Squat 5 x 1 @ 90% 1 RM 2) Jerk from Rack 3 x 5 @ 75% 1 RM 3) 25-20-15-10-5 power clean (135/95lb) hand release push ups The commitment by Team
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