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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

The Muscle Up

Wednesday, 15 August 2012 05:08

Skill/Strength:

Muscle Up progression

 

WOD:

10 Rds

Bear Complex

30 sec on

30 sec rest

135/95

 

Post WOD:

5 RDS of 30 sec Hollow Rocks 

The Snatch

Tuesday, 14 August 2012 04:50

Strength:

Work to find 1 rep max of Squat Snatch

 

WOD:

12 Min AMRAP

Squat Snatch 75% of your 1RM

 

 

I can't stress enough the importance of stretching before, during, and after you come here. This movement requires great flexibility. Do yourselves a favor, stretch and roll.

Oh Monday!

Monday, 13 August 2012 05:12

Strength:

6x5 Weighted Pullups

 

Wod:

3rds of:

5 Push Press 135/95

10 Toes to Bar

50 Double Unders

 

Rest 1 Min

Then:

30 Tuck Jumps

60 Pushups

120 Situps

Goat Friday

Friday, 10 August 2012 05:07

 Pick a goat and work it.

 

"HELEN''

3 Rounds for Time

400m Run

21 KB Swings 53#/35#

12 Pullups

Record time and log in journal. This is a great benchmark wod.

 

With the goat, pick your biggest weakness. The only way we get stronger is to attack our weaknesses!

 

Bench

Thursday, 09 August 2012 09:17

Bench

5-5-5-5-5

Wod:

5 Rounds for Time of the following:

5 Clean and Jerks 155#/105

3 Hurdle Jumps

25 Double Unders

10 Pullups

Time to Work

Wednesday, 08 August 2012 00:00

For Time:

Row 2000m

50 Pistols Alternating

30 Deadlifts 275/185

 

Scale Accordingly on the Deadlifts and use bands to assist in Pistols. Get Some!

Boulders for Shoulders

Tuesday, 07 August 2012 00:00

1-1-1-1-1 Shoulder Press

3-3-3-3-3 Push Press

5-5-5-5-5 Push Jerk

 

WOD:

10 min AMRAP:

10 Med Ball Sit-ups 20#/14#

3 Snatches at 65% of 1RM

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