Saturday – 041914 – Power Cleans…

April 18th, 2014 by tkquinn


Our very own Zach Krych doing 30 C&J at 303 lbs.

Pre-WOD mobility:

Tricep smashing

Power Clean:

Heavy 2

30 reps for time:

Power clean (225/163)

Post thoughts and times to “comments”.

Friday – 041814 – Every movement you’ve ever heard of…

April 17th, 2014 by tkquinn
Dyl spice. The spiciest spice.

Dyl spice. The spiciest spice.


Front squat:

3-3-3-3

For maximum reps:

1 minute – rowing (calories)
1 minute – double-unders
1 minute – WB shots (20/14)
1 minute – KB swings (53/35)
1 minute – box jumps (24/20)
1 minute – thrusters (45/33)
1 minute – TTB
1 minute – burpees
1 minute – OH walking lunges (45/30)
1 minute – rowing (calories)

There is no rest between movements.

Post thoughts and reps completed to “comments”.  

Thursday – 041714 – Push Press, Run, Row, Shoulder to OH…

April 16th, 2014 by tkquinn
Clearing the bar...

Clearing the bar…


Mobility:

Banded shoulder stretch

Push press:

3-3-3-3-3

4 rounds for time:

200 M run
150 M row
5 shoulder to OH (185/123)

Post thoughts and times to “comments”.  

Wednesday – 041614 – TTB, Deadlift…

April 15th, 2014 by tkquinn


woah…

15 minutes:

TTB practice

For time:

30 TTB
7 deadlift (315/223)
20 TTB
6 deadlift (315/223)
10 TTB
5 (315/223)

Mobility:

Lumbar smashing

Post thoughts and times to “comments”.  

Tuesday – 041514 – Power Snatch, Box Jumps, Pull-ups…

April 14th, 2014 by tkquinn
...


Power Snatch (from hip):

2-2-2-2

AMRAP – 7 minutes:

3 hang power snatches (135/93)
6 box jumps (24/20)
9 pull-ups

Mobility:

Rotator cuff strengthening

Post thoughts and rounds completed to “comments”.  

Monday – 041414 – Back Squat, Run, Air Squat, Burpees…

April 13th, 2014 by tkquinn
...


Pre-WOD mobility:

Hip Grinder

Back squat:

1 x 4
1 x 3
1 x 2

For time:

400 M run

5 rounds:
10 burpees
25 air squats

400 M run

There is a single 400 M run buy in and a single 400 M run buy out on this workout.

Post thoughts and times to “comments”. 

Sunday – 041314 – Deadlift, Double-unders, Snatch…

April 12th, 2014 by tkquinn
Jonny N...

Jonny N…


Deadlift:

1 x 3

Against a 12 minute clock:

1 minute – double-unders
1 minute – DB snatch
2 minutes – double-unders
2 minutes – DB snatch
3 minutes – double-unders
3 minutes – DB snatch

(50/35)

Mobility:

Thoracic smashing

Post thoughts and reps completed to “comments”.  

Saturday – 041214 – Clean, Front Squat, Box Jumps…

April 11th, 2014 by tkquinn
Community...

Community…


Pre-WOD Mobility

Tricep Smashing

Clean:

Heavy 3

For time:

30 front squats (225/163)
EMOM – 3 box jumps (32/28)
… then …
60 C2B pull-ups
EMOM – 1 clean (225/163)

Post thoughts and times to “comments”.  

Friday – 041114 – Run, Row…

April 10th, 2014 by tkquinn

Pre-WOD Mobility:

Hamstring flossing

For time:

1 mile run
1500 M row
1 mile run

Mobility:

Calf smash

Post thoughts and times to “comments”. 

Thursday – 041014 – Press, Push Press, TTB…

April 9th, 2014 by tkquinn
BFB...

BFB…


Press:

5 x 3

1 minute on, 1 minute off, for 12 minutes:

21-15-9 reps:

Push press (135/93)
TTB

Mobility:

Couch stretch

Post thoughts and times to “comments”.