Posts Categorized: WOD

TUESDAY (8-25-15)

For Time Complete:
– 100 Double Unders
– 50 Wall Balls (20/10, 15/10)
– 25 Pull-Ups
* Rest exactly 5 minutes.
* 2 Rounds.

* Go at each round hard!

HSPU team WOD

MONDAY (8-24-15)

(A)
Power Snatch Skill Work:
– Take 10 minutes and work on your Hanging Power Snatch and/or build in weight to a heavy 1 rep lift.

(B)
Complete a 20 minute AMRAP of:
– 100M Run
– 3 Hanging Power Snatches
– 3 Lateral Bar Burpees
– 100M Run
– 6 Hanging Power Snatches
– 6 Lateral Bar Burpees
– 100M Run
– 9 Hanging Power Snatches
– 9 Lateral Bar Burpees

* Once the set of 9 reps is completed, run 100M and begin back at 3 reps of each. Continue that sequence until time expires.
* Score is total number of Snatch/Burpee reps completed.

* Power Snatch Weight:
– Option 1 = Ask your Coach
– Option 2 = (75/55)
– Option 3 = (95/65)

rodney-back-to-school-cameo1

 

 

 

 

 

 

Wishing all of our students and educators the best as they start another school year!

WEIGHTLIFTING WEDNESDAY (6-17-15)

(A)
(1.)
Clean and Jerk Skill Work.

* 10-15 minutes.
* Build in weight if feeling good with the movement.

(2.)
Then:
Every :30 seconds for 5 minutes complete:
– 1 Clean and Jerk

* Use a weight that feels good.
* If you built to max in part (1.) use about 70-75% of the weight found.

(B)
Bench Press
5 x 5 (heavy)

(C)
Mobility Work!

katie at woda

TUESDAY (6-16-15)

“NUTTS”

For Time Complete:
– 10 Handstand Push-Ups
– 15 Deadlifts (250/155)
– 25 Box Jumps (30/24)
– 50 Pull-Ups
– 100 Wall Balls
– 200 Double Unders
– 400M Run with a bumper plate (45/25)

**** Scale as needed! ****

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttall.

nutts