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32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Sunday

Sunday, 02 August 2015 00:00

SKILL WORK:

OH Squats

WOD :

Run 400 m, 

Then, 8 rounds of:

6 OH Squats ( 95/65 )

7 Box Jump Overs (24/20 )

8 HRPU

then,

Run 400

Saturday

Saturday, 01 August 2015 00:00

Saturdays WOD at Peters Complex

Peters Complex is behind Joel Elementary School on Glenwood Rd

Friday

Friday, 31 July 2015 00:00

SKILL WORK:

Clean and Jerk

STRENGTH:

Clean and Jerk

10-12 Minutes to work on form and technique

WOD:

"Double Grace"

60 Clean and Jerks (135/95)

Thursday

Thursday, 30 July 2015 00:00

SKILL WORK:

Bench Press

Deadlift

STRENGTH:

Bench Press

5-5-4-4-3-3-2-2 

WOD:

20 min AMRAP of:

400 m Run then,

6 Deadlifts (225/155 )

5 Wall Balls ( 20/14 )

6 Deadlifts

10 Wall Balls

6 Deadlifts

15 Wall Balls

etc....

Wod starts with a 400 meter run, then 6 deadlifts and 5 wall balls. For each round you increase the wall balls by 5 reps. Deadlifts always stay at 6 reps. At the 11 minute mark you run another 400 meters and pick up your reps where you left off when you get back.  Score is rounds of wall balls completed plus additional reps.

WEDNESDAY

Wednesday, 29 July 2015 00:00

SKILL WORK:

Power Snatch

Squat Clean Thruster

STRENGTH:

Squat Clean Thruster

Take 10-12 minutes to find a 1 RM

Focus on form and technique

WOD:

30 Power Snatches (75/55)

30 Burpees

20 Power Snatches (95/65)

20 Burpees

10 Power Snatches (115/80)

10 Burpees

5 Power Snatches (135/95)

5 Burpees

**Notice as the Rep scheme goes down, the weight increases. Scale appropriately.**

 

Tuesday

Monday, 27 July 2015 14:22

SKILL WORK:

Hang Squat Cleans

STRENGTH:

10 minute EMOM of:

Minute 1- 8 Ring Dips

Minute 2- 100 meter Sprint

WOD:

16 minutes of:

10 Hang Squat Cleans (95/65 )

10 Pull Ups

10 KB Swings ( 53/35 )

Run 100 m or 20 Double Unders

Monday

Monday, 27 July 2015 00:00

SKILL WORK:

Deadlift

Push Jerk

STRENGTH:

Deadlifts

8 x 3

Building up in weight to find a heavy set of 3

WOD:

5 Minute AMRAP of:

5 Push Jerks ( 155/105 )

7 Toes 2 Bar

9 Box Jumps

Rest 1 Minute, Repeat for a total of 3 x, pick up where you left off

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