All posts by Savannah Fearns

Thurs

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Posted 06/14/17 by | 0

SS:

Build to a heavy 1 rep Power Snatch using scheme: 5-5-3-3-2-2-1-1

16 minute cap.

METCON- In front of a clock set for 12 minutes:
1 minute of DU
1 minute of dumbbell snatches (50/35)
2 minutes of DU
2 minutes of dumbbell snatches
3 minutes of DU
3 minutes of dumbbell snatches

*Alternate hands for each snatch.

*6 scores, 1 for each set.


Wed

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Posted 06/13/17 by | 0

SS: 14 min to find a 2 RM Overhead Squat

3 rds of 4 min. AMRAP :
15 Hang Power Cleans (155/105)
15 Wallballs
15 Calorie Row

Rest 4 min. between amraps. 20 min clock. 


Tues

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Posted 06/12/17 by | 0

3 RFT:

800m Run

20 Box Jump Overs (24/20)

15 Handstand Push-ups

26 min cap.


Mon

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Posted 06/11/17 by | 0

“A Case of the Mondays”

SS:

Find 1 RM Split Jerk

AMRAP  7 Minutes
20 Double Unders

6 Chest to Bar

40 Double Unders

12 Chest to Bar

60 Double Unders

18 Chest to Bar

80 Double Unders

24 Chest to Bar…

…etc.

(from misfit athletics)


Saturday

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Posted 06/09/17 by | 0

For Time:

1 mile run

200 KBS (50/35)

200 Burpees

With a partner, one works at a time (except the mile run, which is ran together), switch anytime, must be in order, cannot start kbs until last partner enters door.

 

 


Friday

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Posted 06/08/17 by | 0

WU: 

15 PVC Thrusters

10 HS Kick-ups

10 pushups

15 Hip ext.

SS:

Back Squat 5 RM (16 min cap)

21-15-9 reps for time of:
Hang squat cleans (50/35)
Handstand push-ups

*16 min cap*

 


Thurs

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Posted 06/07/17 by | 0

WU: 200m jog + dynamic

WOD:

10 x 200m sprint

*rest as needed, record fastest and slowest times*

Mob:

wall split, child’s pose, sit & reach


Wed

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Posted 06/06/17 by | 0

WU: 

Tabata- hollow hold and superman hold (:20/:10 4 sets each, alternating)

Kip practice

Core activation

For Time

10-12-14-16 reps of:

Toes-to-Bar

Deadlifts (275/185)

18 min cap.

 


Tues

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Posted 06/05/17 by | 0

WU:

2 rds-

10 scap pull aparts

10 hip ext.

10 wall squats

SS: Snatch Pull (low)
5×3 at 100%

“Grace”
For Time:
30 Clean & Jerks (135/95#)


Monday

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Posted 06/04/17 by | 0

SS:

Build to the heaviest DB Snatch + Overhead Squat

Regional Event 3:

50′ OH Walking Lunge (80/55)
50 DU
25 Wallballs (30/20)
5 Rope Climbs
25  Wallballs (30/20)
50 DU
50′ OH Walking Lunge (80/55)