Wod for Tuesday, November 1, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Back Squat

  • 1×5 @70%, 1×3@75%, 1×1@80%
  • 1×5@75%, 1×3@80%, 1×1@85%
  • 1×5@80%, 1×3@85%, 1×1@90%
  • ****90 second rest bewteen sets MAX

Fitness: Back Squat

  • 9×3 Climbing

 

Part 2 – Conditioning: “WOD BRAIN”

Performance and Fitness: For time:

  • 400m run

-then-

  • 21-15-9
  • American KB Swing 32/24
  • Burpee

-then-

  • 400m run

 

WOD for Monday, October 31, 2016

Warm up- 15 minutes

Part 1: Skill/Strength-  Snatch

  • Performance and Fitness: 5 Minute empty bar skill.  10 minute to work to a heavy single.

 

Part 2 – Conditioning- “Double Back”

Performance: AMRAP 6 ladder 2-4-6-8……

  • Power Snatch 95/65
  • C2B Pull ups

Rest 3 Minutes and then For Time

  • 25-20-15-10-5 Wall Ball
  • 50-40-30-20-10 Double Unders

Fitness: AMRAP 6 Ladder 2,4,6,8….

  • Power Snatch RPE 5
  • Pull up progression

Rest 3 Minutes and then For Time

  • 25-20-15-10-5 Wall Ball
  • 50-40-30-20-10 Speed steps and singles

 

 

 

 

 

 

Gymnastics Foundation Seminar- May 14th

Join us on Saturday, May 14th from 10:30am-12:30pm for a gymnastic foundations class led by Coach Andres and Coach Steven.  Come and work on correct body positioning for gymnastics movements and then apply to your toes to bar, pull-ups, handstands and much more.  More details to follow.

Email Coach Andres if you have any questions: andresdrojas@gmail.com

MEMORIAL DAY (MAY 30) – 3RD ANNUAL SKYDIVE “MURPH”

On Memorial Day (Monday May 30th) we will be participating in the 3rd Annual Skydive Murph event and camping out the night before. Come out and raise money while paying tribute to a true hero, Michael Murphy.

Skydive attached to an experienced tandem instructor from 14,000 ft. Upon landing, you take off the harness and start your Murph workout. The entire workout is completed on the airport. Best time gets their fee refunded!

How much: The cost is $199, this covers your entry fee, skydive, and a $50 donation to the Lt. Michael P. Murphy Memorial Scholarship Foundation.

How to sign up: Go to skydiveAtlanta and make an online reservation. Enter Skydive Murph as your group name.