WOD

September 2, 2014 – Form

plates-overhead

Workout of the Day

A.
Four sets of:
Alternating Single-Arm Dumbbell Snatches x 10 reps
60-second recovery
Weighted Barbell Overhead Lunges x 10 reps
60-second recovery
Hip Extensions x 8-10 reps at 20X1
60-second recovery

B.
Three rounds for time of:
10 Plate Ground to Overhead (35/45 lbs.)
10 Overhead Lunge Steps  (35/45 lbs.)
10 Push-Ups

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September 2, 2014 – Function

plates-overhead

Workout of the Day

A.
In 15 minutes, work up to a heavy High-Hang Snatch

Same as last week. Goal is to improve speed under the bar based on your performance last week.

B.
Complete rounds of 15, 12, 9, 6, and 3 reps for time of:
Overhead Squats (95/65 lbs.)
Pull-Ups

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September 2, 2014 – Focus

plates-overhead

Workout of the Day

A.
Five sets of:
Snatch Balance x 1 rep

Climb over the five sets to your heaviest snatch balance.

B.
Every two minutes, for 16 minutes (8 sets), perform:
High-Hang Snatch + Snatch at 65-75% of 1-RM Snatch

C.
In teams of two, partners alternate rounds to complete as many rounds as possible in 10 minutes of:
3 Overhead Squats (95/65 lbs.)
3 Pull-Ups
6 Overhead Squats
6 Pull-Ups
9 Overhead Squats
9 Pull-Ups
12 Overhead Squats
12 Pull-Ups
15 Overhead Squats
15 Pull-Ups
18 Overhead Squats
18 Pull-Ups

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, and so on up the ladder.

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