bar hops

Friday 6.19.2015

wodSTRENGTH15 min to find 2RM Strict Press

CONDITIONING 6 min AMRAP: *50 Barbell Push Press 45/35 50 Lateral Bar Hops

Finisher 3 x 20 Ring Row 5 x 25 Band Pull Aparts 

COMPETITION *65/45 for AMRAP 3 Rounds: 25’ Handstand Walk 10 Ring Dips

Tuesday 3.17.2015

wodSTRENGTH15 min to find HEAVY Snatch Grip Deadlift + Hang Power Snatch + OHS

CONDITIONING 5 Rounds: 5 OHS 95/65 10 Lateral Bar Hops 200m Sprint

Finisher 3 Rounds: 20 Hollow Rocks 20 Supermen 

Tuesday 3.10.2015

wodSTRENGTH10 min EMOM: Power Clean + Push Press (Start at 50%; add load each round)

CONDITIONING 10 Power Clean 95/65 10 Lateral Bar Hops 20 Power Clean 20 Burpees 30 Power Clean 30 Over the Bar Burpees  

Thursday 1.29.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH 15 min to find 2RM Full Clean (does not need to be TNG)

CONDITIONING 10 min AMRAP: 20 Lateral Bar Hops 10 Power Clean 95/65 5 Front Rack Lunges (5 per side) 95/65

Finisher 3 x 15 Back Extension

 

Tuesday 9.2.2014

wodSTRENGTH15 min to find  2 RM Power Snatch

CONDITIONING 5 Rounds: 6 Snatch 95/65 9 Lateral Bar Hops 100m Sprint *Rest is walk back to your bar

Finisher 3 x 15 Barbell Roll Outs

Thursday 8.7.2014

wodSTRENGTH/SKILL5 x 8 Per Side Barbell Reverse Lunge @ 30% of 1RM Back Squat 

CONDITIONING 5  Rounds: 10 Sumo Deadlift 185/125 20 Lateral Squatting Bar Hops

Post 3 x 30 Banded Good Morning 100 Band Pull Throughs