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Archives: Tech

Saturday, December 28, 2019

TT WOD – Partner

In partners complete:

1:30 AMRAP Clean and Jerk – 135#/95#, while partner does
1:30 AMRAP Row for Cals, then switch.
1:00 REST
1:30 AMRAP Burpees over Bar, while partner does
1:30 AMRAP Pull-ups, then switch.
1:00 REST
1:30 AMRAP Deadlift – 135#/95#, while partner does
1:30 Box Jumps – 24”/20”, then switch.
1:00 REST
1:30 Toes to Rings, while partner does
1:30 Push Press – 135#/95#, then switch
1:00 REST
3:00 AMRAP Squat Snatch – 135#/95#, both partners working at the same time.

WOD:

A. “Elizabeth” – 21, 15, 9 rep rounds for time of:

Clean – 135#/95#
Ring Dips

Compare to Sunday, August 26, 2019

B. Any time remaining working on muscle-up tech.

Coach’s notes:

Post reps complete in a sets for Partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 4

Thursday, October 31, 2019

WOD:

A.  12, 9, 6, 3 rep rounds for time of:

Bar Muscle-ups
Squat Clean – 135#/95#

B.  Spend any time remaining working on clean and jerk tech.

TT WOD – Lower Body Accessory/Mobility:

Perform all nine exercises for one set and complete 3 sets.

A1.  Single leg line hops side to side – 15s work/15s rest

A2.  Single leg line hops front to back – 15s work/15s rest

A3.  Med ball hamstring curls – 30s work/30s rest

A4.  Forward lunge – 30s work/30s rest

A5.  Prisoner reverse lunges – 30s work/30s rest

A6.  1.5 prisoner squats – 30s work/30s rest

A7.  Split Squat lunges – 30s work/30s rest

A8.  Prisoner squats- 30s work/30s rest

A9.  Single or double under – 30s work/30s rest

REST 3:00 BETWEEN SETS

Coach’s notes:

Post time to complete couplet for WOD and reps per round, per exercise for all movements in TT WOD to comments. Happy Halloween Crew!!

WOD Leaderboard
Comments: 5

Wednesday, March 6, 2019

A.  21, 15, 9 rep rounds for time of:

Box Jump – 24”/20”
Shoulder to Overhead – 135#/95#
Knees to Elbows

B.  With any time remaining work on your muscle-up tech.

Coach’s notes:

Post time to complete to comments and notes regarding muscle-up progress to comments.

WOD Leaderboard
Comments: 11

Saturday, March 2, 2019

TT WOD – Partner:

2 rounds for time of:

100 ft. Crab Walk each
200 Single Unders each
100 ft. Single Leg hops (50ft./leg) each
200 Sit-ups total
100 Ring Rows total
200 Squats total
100 Push-ups with hand release total

*Partners can work at the same time on all movements.

WOD:

A.  Row 2000m

Compare to Wednesday, April 12, 2017

B.  Split Jerk tech work with time remaining.

Coach’s notes:

Post time to complete row to comments and notes for split jerk work to comments.

WOD Leaderboard
Comments: 2

Monday, June 19, 2017

A. 21, 15, 9 rep rounds for time of:
Strict Handstand Push-ups
Power Snatch – 135#/95#

B.  Practice Triple Unders with time remaining.

Coach’s notes:

Post time to complete A and notes for B to comments.

WOD Leaderboard
Comments: 11

Monday, May 29, 2017

A.  Power Snatch tech work – work up to a moderate triple in 10-12 minutes:

B.  5 Rope Climbs, then
21, 15, 9 reps rounds for time of
Overhead Squat – 135#/95#
Handstand Push-ups (strict), then
5 Rope Climbs

Coach’s notes:

Post notes and loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 7

Saturday, April 29, 2017

A.  10 – 60m accelerations (tech) building to approx. 80-85%, rest 30-60s between.

B.  5 Rounds for time:
Run 400m
20 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete B to comments.

WOD Leaderboard
Comments: 2

Tuesday, April 25, 2017

A.  Turkish Get-up (tech) – 12 minutes.

B.  4 Rounds for reps:
1:00 Kettlebell Swings – 1.5/1.0 pood
1:00 Shuttle Run – 20 feet
1:00 Kettlebell Sumo Deadlift High Pull – 1.5/1.0
1:00 Strict Pull-ups

Coach’s notes:

Post comments and results for A and all reps and totals for B to comments.

WOD Leaderboard
Comments: 7

Friday, April 7, 2017

A1.  Overhead Barbell Walking Lunges – 10 Steps X 5 sets, rest 2 mins

Compare to Friday, May 29, 2015

A2.  D-ball Ground to Over Alternating Shoulder (unbroken) – 10 reps X 5 sets, rest 2:00

B.  Handstand Push-up tech (kipping) or strength (strict) work.

Coach’s notes:

Post results and comments for all sets.

WOD Leaderboard
Comments: 5

Wednesday, March 29, 2017

A.. Push Jerk – 1, 1, 1, 1, 1, 1, 1
Compare to Tuesday, October 7, 2014

B.  Work on your skipping, singles, double, triples for 10 mins at the end.

Coach’s notes:

Post loads for all sets and notes and comments regarding skipping practice.

WOD Leaderboard
Comments: 5