Strength: Snatch Grip Deadlift 3x10
WOD: 5 Rounds for Time
3 Min of work, 1 min of rest
6 HOD Push Ups
6 Toes to Bar
6 HSPU
REC: Partner Shared Burden mile
Thursday, May 30th, 2013
The Deadlift max was one of the first tests of our new strength programming. We've been seeing a LOT of PR's lately and want to hear how you did on the deadlift.
Strength: Weighted/Strict Ring Pull Ups 3x10-12
WOD: Every Minute on the Minute for 12 minutes do;
8 Snatch Grip Deadlifts (135/95)
1 Snatch
4 Overhead Squats
To keep things simple, you can snatch the 8th rep of the deadlifts for a total of 12 reps per round and a total score possible of 144. Your goal is to complete all 12 rounds, scale the weight if you need to but scale as little as possible and push yourself harder.
REC: 50 Ring Dips. 10 Ring Rows every time you stop the dips.
Wednesday, May 22nd, 2013
***Don't forget, Memorial Day Murph will be run this Saturday, May 25th beginning at 9:00 am. Be early to warm up and we'll run it in waves. You can still come and participate even if you didn't register on the MDM website.***
Strength: Snatch Grip Deadlift 3x20 (set your own weight, this is obviously not a one-rep max so your weight won't be nearly as heavy) Rest between sets
WOD: "Fourth Down" (repeat from 10/12/2012, check your last score and go for a PR)
4 Rounds for Points
4 minutes of work followed by 1 minute of rest
Push Press (155/115) (this isn't listed as a Push Jerk, only a valid press counts)
Box jump (24/20)
Power Clean (same bar as push press)
Bear Crawl in 10 meter lengths (each length is worth 5 points so there is incentive to stick with these)
REC: Coach-led Plank exercises
Wednesday, March 27th, 2013
Strength: Snatch Grip Deadlift 3x5
WOD: "Elizabeth" (Get on the leaderboard)
For Time
21-15-9
Cleans (135/95)
Ring Dips
**Classes will go in heats. Coaches, please remember to get all of the scores for the leaderboard.
REC: 10 Rounds 150 Meter Row, :60 rest.
Video catches Greg Amundsen with improper range of motion.