Strength:
find max back squat, work on snatches
WOD: DHT (not Damn hate this- Deads, HangPC, Thrusters)
10-8-6-4-2 (125#/85#)
Deadlifts
Hang Power Cleans
Thrusters
Skill Set:
25 ball ups! 25 sit ups! dead hang under the bar or rings and ball up in a tuck position unitl you touch the bar lightly with your shins or tops of feet. thumbs around the bar… nice and slow, no speed work here.
Who is licking who?
Sometimes being right side up is so OVERRATED!
REST WELL! Going to start adding an extra lift on front…..getting strong!
Random sightings of Team Dragonfire men resting……..
Strength:
Max Bench then assisted rep out at 1 minute
WOD:
5 rounds:
10 Wall Ball Shots (20/16)
10 push ups (girls 2 sets of 5)
10 KB Swings (2,1.5)
10 Burpees
*try to do all sets unbroken…even if you have to take big breath and pause before doing that exercise.
Skill Set:
From a sectionals qualifier
WOD:
(155/95)
10 FS
20 du’s
8 FS
30 du’s
6 FS
40 du’s
4 FS
50 du’s
2 FS
60 du’s
WOD:
20 Deads (225/155)/ run200
20 KB (2,1.5)/ run 200
20 OHS (95,65)/run 200
20 Burpees/ run 200
20 Pullups CTB/ run 200
20 Box Jumps/ run 200
20 FS (95,65)/ run 200
Please check with Hung for wod time tomorrow and update on marshmellow roasting night (poss. Sat) …..warning you may have to get a quick work out in before marshmellow roasting time, so you can use “your body’s unique ability to absorb the sugar without storing it to fat” or something like that HAHA!
Strength:
Max Power Clean then kick out some reps
WOD:
Complete 3 rounds for time:
8 Thrusters (135,95)
15 Ball Slams (30,25)
8 Man Makers
15 Double Unders (unbroken if you break them you start over)
Skill Set
Hollows to superman 50 total, 6×50 meter sprints
WARNING! Doing lots of Thrusters may increase the size of your back and lats……AH DARN IT!
*haha this one is funny*
Strength: Special Day
GHD reverse hypers 8×2
WOD:
5 rounds:
5 Deadlifts (275,185)
10 Burps
Run 1 or 2 laps
Skill Sets:
Girls mu transitions &3 x5 & strict ring dips 3x as many as you can do without any kip
Anybody need to do some laundry…..found some good washboards!
Enjoy day off! Post below if not your day off.
GET READY for a fun one tomorrow…..Deadly burps are coming our way!
Monday 3/22
HAPPY BIRTHDAY “B”! Ok we know it was on Saturday but since you were gone we will celebrate today with your Birthday WOD! Happy 24th!
Strength:
Max Day: work up to max PRESS then rep out
WOD: for time
24 wall balls
24 kb swings (2,1.5)
24 burpees
24 squats
24 ring dips
24 ghd’s
24 pullups
24 box jumps
24 ring pushups
Skill sets:
list below if you did one before or after wod