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”. 

Wednesday – 040914 – Snatch, WB shots, Run…

April 8th, 2014 by tkquinn


What an aggressive turnover looks like.

Pre-WOD mobility:

Banded shoulder stretch

Snatch:

3-3-2-2

3 rounds for time:

400 M run
10 hang snatch (135/93)
30 WB shots (20/14)

Mobility:

BB quickie

Post thoughts and times to “comments”.  

Tuesday – 040814 – Back Squat, Deadlift, BF Burpees…

April 7th, 2014 by tkquinn
We told her not to lift so much weight. We told her she might get hurt. When we weren't looking, she slipped those little plates on the inside of her bar. Sneaky Jackie.

We told her not to lift so much weight. We told her she might get hurt. When we weren’t looking, she slipped those little plates on the inside of her bar. Sneaky Jackie.


Back Squat:

2 x 5 – 4

For time:

400 M row
2 rds:
10 deadlifts (225/163)
10 bar facing burps
400 M run
2 rds:
10 deadlifts (225/163)
10 bar facing burpees

Mobility:

Hamstring and lumbar smashing

Post thoughts and times to “comments”.