July 4th Holiday Weekend

Athletes, I will continue to post a WOD that can be done at home or wherever you may be this Holiday Weekend. There are no scheduled classes on July 4th/5th but the gym is open from 0800-1500 both days. Hope you all have a safe and wonderful 4th of July weekend, YAY AMERICA!

3 July 2013

Suggested Mobility (before or after class if possible): T-Spine/Overhead Roll Out, Overhead Band Mobility, Olympic Wall Squat, Squat Therapy

Suggested Warm-up
: Gassers, Backwards Gassers, Side Shuffle, Junkyard Dog, Burgener Warm-Up (Snatch)

Skill Work
: OH Squat @ 75/45# 1x ETSOTS (30sec on 30sec) for 6 Min
         *Perfect Form, Perfect Form, Perfect Form!
         ****Error on the side of lighter weight to maintain PERFECT technique!!!
         *If you feel wobbly, the weight is too heavy!


Skill Review
: Hang Power Snatch, Sumo Deadlift High Pull (SDHP)

Strength
: None

WOD
: 4 RFT:
5 Hang Power Snatches @ 115/75#
10 SDHP @ 115/75#
20 Single Leg Box Jumps (alternate legs) @ 18/12″
        ***Everyone must finish with both feet planted on the box and step down to reset
        *Athlete must use same barball weight for power snatches and SDHP

2 July 2013

Suggested Mobility (before or after class if possible): T-Spine/Overhead Roll Out, Overhead Band Mobility, Hip Flexor Mobility

Suggested Warm-up
: Gassers, Backwards Gassers, Side Shuffle, Air Squats, junkyard dog

Skill Work
: Power Clean @ 115/75# 2x ETSOTS (30sec on 30sec) for 6 Min
         *Perfect Form, Perfect Form, Perfect Form!
         **Error on the side of lighter weight in order to maintain perfect technique!

Skill Review
Snatch Grip Deadlifts (alternate link)

Strength: None

WOD
: 12 Min AMRAP:
5 Front Squats @ 115/75#
10 Lateral Burpees (over bar)
15 Snatch Grip Deadlifts @ 115/75#
        *Use same bar for every movement

1 July 2013

Suggested Mobility (before or after class if possible): T-Spine/Overhead Roll Out, Overhead Band Mobility, Olympic Wall Squat, Squat Therapy

Suggested Warm-up
: Gassers, Backwards Gassers, Side Shuffle, Lunges

Skill Work
: Butterfly Pull-Ups (Progression Pt.1, Progression Pt.2, Progression Pt.3, Progression Pt. 4) 

Skill Review
KB OH Walking Lunge, C2B Pull-Ups (w/ Kip and Kick)

Strength
: None

WOD
: 3 RFT:
20 KB OH Walking Lunges (R) @ 35/25#
15 C2B Pull Ups
20 KB OH Walking Lunges (L) @ 35/25#
15 T2B

28 June 2013

Suggested Mobility (before or after class if possible): T-Spine/Overhead Roll Out, Overhead Band Mobility

Suggested Warm-up
: Gassers, Junkyard Dog, Burgener Warm-Up

Skill Work
: Hang Power Clean @ 95/65# 3x EMOTM for 12 Min
         *Perfect Form, Perfect Form, Perfect Form!

Skill Review
: Methods/techniques for picking barbell up from floor and getting it overhead
          *Clean + Jerk
          *Snatch

Strength
: None

WOD
: For Time:
10 Ground to Overhead (G2OH) @ 135/95#
30 Weighted V-Ups 25/15#
10 G2OH @ 115/75#
20 Weighted V-Ups @ 25/15#
10 G2OH @ 95/55#
10 Weighted V-Ups 25/15#
         *Ensure athletes have proper plates to change barbell weight between G2OH sets