Posts by Erin

WOD 5/16/2013

Posted by Erin Blette on May 15, 2013 in Blog | 0 comments

Strength/skill: 4×10 barbell only high hang snatches

WOD:

“Helen”

3 rounds:

400m run

21 KB swings (perf-53/35)(fit-35/26)

12 pull ups (fit-banded pull ups)

Post WOD: foam roll, mobility work with bands/lacrosse balls

Competitors: rest day

WOD 5/15/2013

Posted by Erin Blette on May 14, 2013 in Blog | 0 comments

Strength/skill:

A. 5×5 power cleans

B. 5 min EMOM: 30 sec handstand holds

WOD:

20,18,16…4 (reps decrease by 2 each round)

dead lifts (perf-115/75)(fit-95/65)

box jumps (perf-24/20)(fit-20/14)

shoulder to OH (same as deads)

Finisher: 4x200m run w/30 sec rest

Competitors

A. 5×2 power clean first pull 85-90%

B. 5×2 power clean second pull 85-90%

C. every 30 sec for 6 mins: 1 hang power clean to 1 touch and go power clean 85-90%

D. WOD

bar weight: 135/95

box height: 30/24

D. 400m row, 400m run, 200m  row, 200m run (no rest)

WOD 5/14/2013

Posted by Erin Blette on May 13, 2013 in Blog | 0 comments

Strength/skill:

A. back squats 5×5

B. 8 mins of T2B work

WOD:

4 min, 3 min, 2 min, 1 min AMRAPS with 1 min rest btwn each:

Perf

6 C2B pull ups

5 squat snatches 115/75

Fit

6 pull ups/banded pull ups

5 power snatches 75/35

5 OH squats 75/35

Competitors

A. 5 min EMOM: 10 T2B

B. 5 min EMOM: 5 def HSPUs

C. split jerk 6×2 @85-90%

D. WOD- same scheme as perf/fit

4 MUs

5 squat snatch 155/105

WOD 5/13/2013

Posted by Erin Blette on May 12, 2013 in Blog | 0 comments

Strength/skill:

A. 3×10 high hang jump shrugs

B. 8 mins: every 30 sec: 10 DUs

WOD:

21-15-9-15-21

SDLHP (perf-95/65)(fit-75/45)

bar hop burpees

Finisher: 200m run, 10 sec rest, 400m run, 30 sec rest, 200m run

Competitors

A. 6×2 back squat 85-90%

B. 6×2 front squat 85-90%

C. 6×2 OH squat 85-90%

D. WOD- same as perf/fit with SDLHP @ 135/95

E. 6 min AMRAP:200m sprint

WOD 5/10/2013

Posted by Erin Blette on May 9, 2013 in Blog | 0 comments

Strength/skill:

A. 3×5 power snatch @80%

B.5 min EMOM: 5 deadhang pull ups/banded deadhang pull ups

WOD:

12 min infinity ladder- 2,4,6,8,10…

KB clean and jerks (single arm alternating)(perf-35/26)(fit-26/20)

T2B/K2E/Knee raises(fit)

1 arm KB OH walking lunges(same KB)\

Competitors

A. 5×3 OH squat @80%

B. 5×3 snatch grip first pull @80%

C. 5×3 high hang squat snatch @80%

D. WOD

same as perf/fit

KB C and J @ 53/35

T2B

KB lunges @ 70/53

E. 1 mi run