8/27 WOD

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Strength/Power: 25Mins – Full Snatch Complex (Hi-Hang, Hang, Ground)
*Work to a heavy set for the day while maintaining good form. If you still have time and have already hit your max then drop the weight from your highest set by 15% and do 2 more drop sets.

Conditioner: “14.1″
-30 Dubs (75 Singles)
-15 Power Snatch (75,55)

 

8/25 WOD

Not sure if any of you have seen or heard about the Youth National Olympics, this is only the second year they have been held. Well they do have weightlifting and to qualify you have to younger than 18. I was floored by the technique of these young kids!!!! The following is a clip of 16 year old Jiang Huihua of China, she weighs 47.3kg (104lbs) and I was fucking floored by her lifts!!! She sntached 88kg (194lbs) and she Clean & Jerked 105kg (232lbs). This is phenomenal to say the least, take your bodyweight and times it by 1.86 and thats what you would have to snatch to equal her and times you bodyweight by 2.23 to match her Clean and Jerk to put it in perspective a 200lb man would have to snatch 372lbs and clean & jerk 446lbs, Fuck Me!!!  -Coach Matt

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Today is Coach Bill’s Birthday, here he is on his “A” game wearing his birthday suit…

bill-birthday-suit

 

 

WOD
Strength: Push Press 5-5-5-5-5

Conditioner: 5 Rounds of the following…
-5 Push Press (135,95)
-10 Front Squats (135,95)
-10 Push Ups

then…

-50 Burpee Buy Out

 

 

8/21 Partner WOD

The PR Face!!!
20 Mins – Teams of Two

Buy In, 3 Rounds of the following…
Athlete 1 Sprint 100m
Athlete 2 Sprint 100m

then, Team Cindy
-5 Pull-Ups
-10 Push-Ups
-15 Squats

*You can break up the reps between athletes any way you want.

 

8/18 WOD

Strength: Front Squat 3-3-3-3-3
*Between sets complete Max Effort sets of the following ….
1)Strict Pull-Ups, 2)Wide Grip Pull-Ups, 3)Chin-Ups, 4)Alt Grip Left Pull-Up, 5)Alt Grip Right Pull-Ups

Conditioner: “Helen”
3 Rounds
-400m Run
-21 KB Swings (Red,Yellow)
-12 Pull-Ups

 

 

8/16 WOD

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8/16 WOD

SKILL: KIPPING PULL UP (15 MINUTES)

CONDITIONER: FOR TIME (20 MINUTE CAP)

800M RUN

3 ROUNDS OF “CINDY” – 5 PULL UPS, 10 PUSH UPS, 15 SQUATS

400M RUN

3 ROUNDS OF “CINDY” – 5 PULL UPS, 10 PUSH UPS, 15 SQUATS

200M RUN

3 ROUNDS OF “CINDY” – 5 PULL UPS, 10 PUSH UPS, 15 SQUATS

EXTRA CREDIT: 100 RUSSIAN KB SWINGS (RED, YELLOW)