4.29.13.

mobility: warm-up: A. 2×6 power snatch hang power snatch + overhead squat B. 3-5x 30 secs double unders 3-5 power snatch wod: 3x amrap 3 mins rest 90secs 5 power snatch 21 double unders

4.10.13.

mobility: warm-up: A. 3x 10 Overhead Squat PVC 10 Straight Leg Raises B. Power Snatch Technique wod: 3x amrap 3 mins rest 2mins 7 Power Snatches 10 Split Jumps

3.9.13.

mobility: warm-up: A. 3x 4 shoot thru 21 double unders 3 snatch + overhead squat- barbell- little weight B. Build up Barbell WOD: Open Workout 13.1 17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees 30 Snatch, 135 / 75 lbs 20 Burpees 30 Snatch, 165 / 100 lbs 10 […]

2.26.13.

warm-up: A.3x 3 power snatch + overhead squat B.3x 2x snatch 2x high jumps strength: snatch 5×1 wod: “Isabel” 30 Snatch For Time

2.18.13.

warm-up: 4x 7 Deadlifts 5 Power Cleans 3 Front Squats 4/8 Handstand Push-ups Strength: Power Clean + Pushpress 5×1 wod: “Anabeth’s Celebration” 3x 2 snatches 31 lateral hops 17 HSPU

2.11.13.

mobility: warm-up: I. 3x naked bar 3 Hang Power Snatch + Overhead Squat 6 Y+L II. 5x increasing load 3 Snatches 2 High jumps strength: 5×1 Snatch wod: 21.15.9. Power Snatch @60-65% 100m run (last done 10.12.12.)

1.8.13.

mobility: warm-up: 5x 3 Power Snatch + Overhead Squat 5 ring rows (false grip) strength: squat snatch 5×1 wod: 10x 3 snatch @85% 5 pull-ups

8-23-12

Mobility: Warm-up: burgener warm-up scarecrow stretch on Pull-up bar pigeon/hfs Strength: Power Snatch 5×2 WOD: 18.16.14.12.10 Pushpresses Pull-ups 50m Farmers Carry

7-31-12

mobility: warm-up: Snatch Complex power snatch, hang power snatch +oh squat, squat snatch Strength: 5×5 Power Snatch WOD: “A Complex Snatch” 15.12.9. Power Snatch Ring Dips My Mom makes the most amazing meatballs and spaghetti in the world. I am 100% biased but I grew up in a very Italian neighborhood, so it’s not like […]

7-2-12

Mobility: Warm-up: *New Style Warm-up* Strength: 3×5 Hang Power Snatch WoD: “Snatch & Grab” amrap 9mins 2 Power Snatch 100m Sandbag Run