Posts

WOD 8/1/11

Warm Up- Coaches Choice Snatch- 1/1/1/1/1 (build up to 85%1RM) 5 RFT of: 10 Hang Snatches below the knee (75/45)/ 10 Box Jumps (24/18")/10 Wall Ball (20/12lbs)/ 10 Double Unders Row- 10 min @ 65% intensity

WOD 3/23/11

Warm Up- Coaches Choice + Burgener Warm Up Clean- 1/1/1/1/1 Power Clean- 1/1/1/1/1 5 RFT of: 1 Clean (155/75)/ 1 Power Clean (155/75)/ 5 Burpee Pull Up's/ 10 Double Unders

LOE 7/18/10

LOE 7/18/10 Warm UP- Dynamic and Static Flexibility Burgener Warm Up/Skill Transfer Double Under Practice 3 minutes 5 Rounds for Time of (Max Effort) Snatch/O.H. Squat 5X5 Double Under Practice 3 minutes 5 Rounds for Time of (Sets across) K.B.…