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Saturday 10am WOD 02/28/15

For the last day of February we’ve got a fun Saturday workout.  To prep for our second run at OPEN Workout 15.1 we have…….

30 Minutes:th

Snatch Conga Line – Ladder

30 Minutes:

Clean & Jerk Conga Line- Ladder

Happy Monday! WOD 02/23/15

Partner WOD Monday!!!  Call your WOD buddy and get him/her to the gym.

For this partner WOD if you are not doing the exact same weight as your partner you may set-up a second bar or swap plates quickly between rounds.

WOD: 2 Person Teams

-400m Run Together…then…IMG_1684
5 Rounds of:
12 Hang Clean and Jerks (115/85)
9 Thrusters
6 Power Snatches
*Person ‘A’ does 12-9-6 while person ‘B’ rests, then ‘B’ does 12-9-6 while ‘A’ rests, that is one round.

-After all 5 rounds finish with a 400m Run Together

-Record Load & Times-

TGIF!!! WOD 02/20/15

TGIF people!  Did you do your home work? Did you go to the games site or google Open Workout 11.1 and watch the movement standards video?  If you didn’t, DO IT before the WOD.  It will help make you a better judge of your own movements and improve your technique.

5 minutes of mobility work then...Warm-up: 10 Minutes Skill Work on the Turkish Get-up

Work through the entire progression on both sides with light weight and increase load as  technique improves.

Technique: Power Snatch Progression with PVC (5-7 minutes)

From the High Hang: Jump, Jump Shrug, Jump Shrug High-pull, Jump Shrug High-pull to OH

From Shin Position: Load Power in the Heals, Bar Path Close to Body, Hip Extension & Contact,  Shrug High-pull to OH

OPEN Workout 11.1images

10 Minute AMRAP

30 Double Unders

15 Power Snatch  75#/55#

WOD 02/17/15

Open WOD 13.4 ….with a twist!

Complete AMRAP in 7 minutes of:th
3 Clean and Jerk  135#/95#
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

-After 7 minutes rest for 7 minutes then pick up where you left off for an additional 7 minute AMRAP. Record load and total reps for both AMRAPs. –

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