May 2015

WOD: A. Overhead squat 1-1-1 Front Squat 2-2-2 Back Squat 3-3-3 *Goal is to build EACH rep and each set until you finish with a heavy set of 3 BS around 85%+ for your final set of 3. B. Alternating Tabata 20 on x 10 off x 8 rounds (8 min) Hollow hold/rock plank hold/superman […]

WOD: EOMOTM x 20 min. (10 rounds) Beg: Run 100m. Int: Run 200m. Adv: Run 300m. *Again, goal for today is to run each run with the same intensity and pacing to finish each round at the same time.

Sat. May 16. 8-10a: Open Gym 10-11a: Olympic Lifting: Power Clean + Clean – 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean) -Tall clean from high hang – 60%x3x4 -Push Press – 70%x5x4 11a-Noon: FREE Team WOD: 2 person teams: 2015 regional team event #7 For time, each athlete moves through

WOD: For time: 12 min AMRAP: 5 Shoulder-overhead (95,135#) Scale to a weight you can do UB every round. ~80-100% of 1 rm strict press. 10 Toes-Bar 20 Double-unders (60 single unders)

WOD: A. Back Squat 5×3 @ 80% of 1 rm. *work on speed out of the bottom. B. Tabata pullups 20 on x 10 off x 8 rounds.

WOD: Every 2 min x 32 min: (4 rounds) 1. 16- alternating leg, weighted step ups 2. Easy row- concentrating on stroke rating and breathing. 3. Sled push- walking pace with light-mod load. (alternate between a flat foot push off and a toe pushoff) 4. Crossover symmetry.

Sat. May 9. 8-10a: Open gym. 10-11a: Olympic Lifting: -3-Position Snatch – 60%x1x2, 65%x1x2 – Snatch Pull – 85%x5x4 – Snatch Push Press + OHS – 65%x5x2, 70%x5x2 – Good Morning – 25%x6x3 (% of Back Squat) 11a-Noon: FREE HCF team WOD: 2 Person teams: 4 rounds for time of: 15-ft. rope climbs, 2 ascents