Olympic
1. 1RM Power Snatch
2. 1RM Power Clean
3. 5 x 3 Deadlift
Category: Workouts
Saturday Instruction: Mobility Drills at 9:00 and 10:00 a.m.
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
“Nate”
AMRAP – 20 Minutes:
– 2 Muscle Ups
– 4 Handstand Pushups
– 8 KB Swings (32kg/24kg)
Olympic Strength
1. 10 x 2 Snatch Drill
2. 3 x 5 Front Squat
3. 3 x 10 Clean High Pull
4. 3 x 10 Back Squat
Categories
2010-08-27 UGS
Three Rounds
1a. 50′ Rope Pull
1b. 50′ Tire Drag
1c. 50′ Alligator Pushups
Three Rounds
2a. 5 Sandbag Shoulders
2b. Suicide Run
2c. 20 Sledge Strikes
Three Rounds
3a. 20 KB Swings
3b. 15 Twisted Situps
3c. 10 KB Figure 8′s
Three Rounds for Time:
– 30 Wall Ball Shots (20#/14#)
– 30 Squat Snatches (65#/45#)
Olympic Strength
1. 5 x 5 Snatch Balance
2. 5 x 1 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Clean
4. 5 x 3 Box Jumps
AMRAP – 12 Minutes
– 3 Deadlifts
– 1 Barbell Burpee
Categories
2010-08-25 UGS
Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups
Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses
Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag
Back Squat
– 5 Sets
Death by 10 Meters