Monday WOD, November 24, 2014

Posted on 23. Nov, 2014 by .

0

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Back squat 4×4 @ 80%

WOD:
5min amrap:
3 squat clean thrusters (165 lb./105 lb.)
30 double unders

(rest 3min)

5min amrap:
burpee muscle up

(rest 3min)
5min max effort wall balls

Post loads and reps to comments.

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Friday WOD, November 21, 2014

Posted on 20. Nov, 2014 by .

0

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Power clean + Power jerk, 6×1+2, 70-75%

WOD:
4 rounds for time of:
400m Run
15 Inverted bar pull-ups
15 Ring dips

Post loads and time to comments.
____________________

Two years ago, a lady found a dog in a trash bag….

178216-tdy-120307-nologoharper3.blocks_desktop_medium And today, Harper continues to help and inspire others.

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Thursday WOD, November 20, 2014

Posted on 19. Nov, 2014 by .

1

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Front squat

WOD:
3 rounds for time of:
40 Walking lunges
30 Kettlebell swings (53 lb./35 lb.)
20 Box jumps
10 Toes to bar

Post loads and time to comments.

___________________________

Watch the feet — don’t try this at home! :) Even the best athletes make mistakes. Remember, as a weightlifting, the ground is your FRIEND. Use the ground to drive and press your body down under the barbell (getting on your toes 99.99999% of the time will cause a missed lift). And, if you ever find yourself in this position and you are not in the Olympics or World Championships, do not save the lift :).

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Wednesday WOD, November 19, 2014

Posted on 18. Nov, 2014 by .

3

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
6 rounds, max effort, of:
300m Row
10 Push presses (135 lb./95 lb.)
10 Chest to bar pull-ups
10 Burpees
Rest 3 minutes

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_______________________

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Tuesday WOD, November 18, 2014

Posted on 17. Nov, 2014 by .

0

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
4 x Snatch Deadlift + Snatch below the Knee + Snatch pull +Snatch, 70-75%

WOD:
1st minute: 1 deadlift (245 lb./165 lb.)
2nd minute: 20 Double-unders
3rd minute: 1 Muscle-up
4th minute: 1 Box jump (30″/24″)

Increase one rep each round (DU increase by 5 reps). Continue through rounds until you “time out” and cannot complete the prescribed reps in that minute.

Post loads and completed reps/rounds to comments.

________________

Q: In a snatch or clean, where do I receive the barbebll?

A: Liao Hui (-69kg, China) just set a world record and is a great example of how/where to receive the barbell. He FINISHES, then presses his body DOWN. Notice he does not dive into his rock bottom position and let the bar crash on him. He receives the barbell a little below parallel, then PRESSES his body down into that rock bottom position. Ideally, you want to receive the barbell about 1″-2″ above this rock bottom position, then press your body into that very bottom position.

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