15 Sep 14 Its just 3 rounds of your favorite things....

Skill/SWOD

Hang Power Clean

5x8 Light Weight

Go through Bergner Warm-up

Make sure athletes are using hips

WOD

3 RFT

500m Row

15 Burpees

15 Wall Balls

Rest 1 min

Cash Out

50 double unders

9 Sep 14 I love a rope climbin AMRAP....

Skill
Muscle Up Progressions

Most athletes will be working on some variations of pulling to the chest from the ground.  Use their legs to help with that pull.

WOD
AMRAP 15
(1, 3, 5, 7, 9, ....)
1 Front Squat
1 Rope Climb
1 Burpee
3 Front Squats
3 Rope Climbs
3 Burpeess
and so on 5, 7, 9, etc


Bar is from the ground 115/75

Score is total reps completed

18 Jan 13 OHS and more.....

15 MIN 1 RM OHS


Then for Time


50 Burpees
25 Hang Power Snatches 95/65#
25 Burpees
15 Hang Power Snatches 95/65#
15 Burpees
5 Hang Power snatches

26 DEC 12 Games WOD

Games WOD 11.4 10 min AMRAP 60 Bar-facing burpees 30 Overhead squat 120/90  10 Muscle-ups

After 10 minutes complete record athlete's progress.  Athlete completes round untimed if under 1 round.

 

10 Dec 12 Snatches and Burpees

15 min for 1 RM of Full Squat Snatch

7 min max effort Burpees hitting a target 6 inches from your outstretched hand