131119

Posted in Advanced, DB (Dumbbell), Intermediate, KB (Kettle Bell), Oly, Strength with tags , , , , , , on February 16, 2014 by globowod

Burpee Step Ups

Oly

Advanced & Intermediate¬†– 3 POS Snatch – Find Heavy Single.¬† Drop for 3×1 @ 90%

Beginner – Power Snatch 5×3

Strength

Push Press 5×5

DB Strict Press 3×12

WOD

10-1

-Weighted Burpee Step Ups #50/30

-KBS #70/53

-Strict Ring Dips

131118

Posted in Hatch with tags , on February 16, 2014 by globowod

King of Exercises

Hatch Day 7

Back Squat:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

 

Front Squat:

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 85%

131116

Posted in Oly with tags , , on February 16, 2014 by globowod

Hang Snatch

Oly

Hang Snatch – Find Heavy Single

Hang Clean + Jerk – Find Heavy Single

131115

Posted in Gymnastics, Hatch, KB (Kettle Bell) with tags , , , , , on February 14, 2014 by globowod

Keep Calm and Swing On

Hatch Day 6

Back Squat:

10 @ 60%

10 @ 65%

8 @ 70%

8 @ 75%

 

Front Squat:

5 @ 60%

5 @ 65%

2×5 @ 70%

 

WOD

5 Rounds:

-50m Shuttle

-7 Deficit HSPU 4″

-9 Strict Pull Ups

-11 Double KB Snatch #30/20

*Rest 3 minutes

131113

Posted in Oly, Strength with tags , , , , on February 14, 2014 by globowod

Chalk

Oly

EMOTM for 10 minutes:

Advanced – 2 Clean + 1 Jerk @ 70% C&J 1RM

Intermediate – 2 Power Clean + 1 Front Squat + 1 Jerk @ 70% C&J 1RM

Beginner – 2 Power Clean + 2 Front Squat @ 70% Clean 1RM

Strength

Deadlift 3×5 @ 75-85%

Pendlay Row 3×8

131112

Posted in Advanced, Gymnastics, Intermediate, Oly with tags , , , , , , , on February 13, 2014 by globowod

Gymnastic Rings

Oly

EMOTM for 10′

Advanced – Snatch x2 @ 70%

Intermediate – 2 Power Snatch + 2 OHS

WOD

5 RFT:

-1 Strict L-Sit Muscle Up + 1 Ring Dip + 3 Ring HSPU

-10 Strict T2B

-20 Double Unders

131111

Posted in Hatch with tags , on February 13, 2014 by globowod

Back Squat

Hatch Day 5

Back Squat:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Front Squat:

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 80%

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