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Monthly Archives: June 2012
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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 Read more »

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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 Read more »

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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, Read more »

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Performance: 3 rounds: 50ft sled push (185/95 lb) 20 burpees rest as needed between rounds Competition: 1) Gymnastics Skills Warm-Up Three sets, not for time, of: Rope Climbs (with legs) x 4 reps Muscle-Ups x 6 unbroken reps L-Sit x 30 seconds 2) Snatch Pull 3 x 4 @ 95% 1-RM 3) Every minute, on

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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 Read more »

 

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