Archive for June, 2014

WOD Monday 06-30-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 25… Snatch – 70% x 2, 75% x 2, 80% x  1 x 5 Warm-Up @ 45# 65#, 75#, 80# with 5 good reps and 3 failures… Snatch Pull – 95% […]

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WOD Saturday 06-28-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 24… Power Clean & Power Jerk 75% @ x 1 + 1 x 2, 80% @ x 1 x 2, 85% x  1 x 2 115#, 125#, 135# Snatch Balance – […]

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WOD Thursday 06-26-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 23… Clean & Jerk 70% @ 2, 75% @ 2 80% @ 1 x 5 100#, 110#, 115# Clean Pull – 90% (Clean) x 3 x 3 145# Front […]

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WOD Tuesday 06-24-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 22… Tall Snatch – 35% x 2 x 5 2 x 5 @ 65# Snatch Practice 7 x 2 @ 65# Clean & Jerk (70% @ 2, 75% @ 2) […]

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WOD Monday 06-23-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 21… Snatch + OHS – 75% x 2 (2+1) x 5 1 x 5 @ 45# 3 x 5 @ 65# Snatch Pull 90% (of Clean) 3 x 3 @ 95# Back […]

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WOD Friday 06-20-2014

WOD Type: “MetCon” WOD Warm-Up: Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder stretch Leg and hip stretches WOD Particulars: MetCon: Hotel Workout Bakersfield… 1 Mile Run 3 Rounds for Time of… 10 Burpees 10 Squats 1 Mile Run Time: 35:50 Today’s WOD is a Hotel Workout. The hotel gym sucked ass! No dumbbells and the universal machine had […]

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WOD Tuesday 06-17-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Twenty… Power Clean & Power Jerk 75% of power clean x 2 x 2 @ 115# 80% of Power Clean x 1 +1 +3 @ 125# Overhead Squat 1 x […]

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WOD Monday 06-16-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes Arm Swings Shoulder bands Wooden Dowel for shoulders Olympic Lift Stretching Routine @ 5 Minutes WOD Particulars: Strength: Oly Day Nineteen… Clean + Front Squat + Jerk – 75% (C & J) x 1 x 1 x 1 1 @ 95# 1 @ 125# 2 @ 135# […]

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WOD Saturday 06-14-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes Arm Swings Shoulder bands Wooden Dowel for shoulders Olympic Lift Stretching Routine @ 5 Minutes WOD Particulars: Strength: Oly Day Nineteen… Tall Snatch – 30% x 3 x 5 55# Snatch – Practice Full Squat Snatch with 45# Bar 5 @ 5 Clean & Jerk – […]

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WOD Thursday 06-12-2014

WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Nineteen… Snatch + OHS – 70% x 2 (2+1) x 5 1 x 5 @ 65# 1 x 5 @ 75# Halting Snatch Deadlift 80% 3 x 3 @ 145# Back […]

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