Friday 2.1.13

Mat Frankel.

1.  Deadlift

5RM

2.  Team Prowler

Teams of 4 complete an AMRAP 20 of:

20m Prowler Push, 135/90  -weight of prowler not included.

There is snow on the ground in the North East so the Prowler weights assume you are doing this inside on a rubber floor.  

If you are doing this outside or on concrete use 275/185#.  

If you are doing this solo use a 1:4 work to rest ratio. 

Thursday 1.31.13

Heather Bergeron

1.  Snatch Complex

Hang Power Snatch + Power Snatch - work up to a heavy set.

2.  Jerk Complex

5 x 2 High Bar Back Squat + 1 Jerk from behind the neck

3.  "Mini Cindy"

AMRAP 10:

5 Pull ups

10 Push Ups

15 Squats

4.  Row

1000m for time

Wednesday 1.30.13

Rest Day

Conor Murphy, 44.5" 

Tuesday 1.29.13

1.  Lateral Bounds

6 x 4 for max height - demo vid

2.  Power Clean + Split Jerk from Blocks

5x1 across
Set blocks up just above knee.

3. 5 RFT:
15 Thrusters, 75/55
12 TTB
9 Box Jumps, 24/20 - games standards

4.  4 Giant Sets of:
20 Hip Extensions
10 Ring Rows
5 Sotts Presses - demo vid, don't need to drop with weight overhead.
Giant sets are not for time, but done by performing all movements back to back with no rest.  Rest as needed between sets.  

Monday 1.28.13

Jessa Lemoine

1.  Snatch from blocks

3x1 - Heavy

2x2 - Moderate

Set the blocks up just above the knee

2.  Zercher Squat

3x3 - demo vid

3.  "Satan's Whiskers"

3 RFT:

10 C2B

10 Front Squats, 165/115

10 Burpees

4.  Bulletproof Shoulders

Demo vid.

Sunday 1.27.13

Rest Day.

Saturday 1. 26.13

TJ O'Neill topping out the Clean and Jerk Ladder.

1.  Back Squat 
20 RM

2.  2 RFT
5 Bar MU
10 Six" Elevated HSPU
15 Box Jumps, 30/24
20 GHDSU
25 Burpees
5 Power Snatches, 135/95
10 OHS, 135/95
15 Power Cleans, 135/95
20 Jerks, 135/95
25 Deads, 135/95

Friday 1.24.13

Mel Ockerby

1.  "Macho Man"

OTM for as long as possible:

3 Power Cleans + 3 Front Squats + 3 Jerks 

Ninjas:  165/115

Beasts:  185/135

Don't be a meat-head.  Lighter is harder than big weights in this wod.  Pick a weight that you can get 6-9 rounds of.  If you don't finish 5 rounds, you need to reduce the weight and go again.

2.  Rowing Intervals
5 x 300m, 1 minute rest

Thursday 1.24.13

Seth Silva

1.  Front Squat 
quickly work up to a heavy single

2.  Snatch Grip Jerk - from behind the neck.
quickly work up to a heavy single

3.  Snatch Grip Jerk + OHS
quickly work up to a heavy single

4.  Snatch Balance
quickly work up to a heavy single

5.  Squat Snatch
quickly work up to a heavy single

6.  AMRAP 15:
1 Rope Climb
10 Hang DB Squat Cleans, 45/30
1 Rope Climb
10 Ring Dips

Wednesday 1.23.13

1st Place, Mel Ockerby

2nd Place, Jessa Lamoine

3rd Place, Heather Bergeron

1st Place, Kevin Montoya

2nd Place, Craig Kenney

3rd Place, Eric Sweet

Rest Day