June2014

June2014

WOD – Tuesday – 010714

Having trouble or tightness when going overhead? This Starrett classic from MWOD might help. Clean up your Lats peeps. MSG WOD A. E90sec x 5rds, do the following: – Snatch Grip BTN Push Press x 3-4 reps B. E90sec x 6rds, do the following: – Hang Power Snatch From Mid-Thigh[…]

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bigdog’s blog – 300614

So, my wife and I signed a contract for a house this week! A cute little cottage in Don will be our first home! Yay! Very excited! It’s times like this that I like to think about each of you and what you’ve accomplished. Thank you for putting your trust[…]

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wod – monday – 300614

msg wod There’s been a real camaraderie developing with the Oly Workshop crew. It was great to see everyone  helping out and hanging out with each other. Everyone has been going so well. Great work! This next fortnight see’s us build on what we’ve accomplished so far with Master Bruce.[…]

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wod – saturday – 280614

msg wod A. Every 2mins x 6rds: Snatch + OHS x 1 (2+3) B. 4RFT: – Row x 300m – DB/KB Snatch x 5/arm (not alternating) – Burpees x 12 – Box Jump w/ Step Downs x 10 – Walking Lunges x 20 (add 2KB if you can) – Rest[…]

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bigdog’s blog – 270614

Week 1 – Day 5 – Intensification Phase Triceps and shoulders repetition effort day. This is my favourite workout day of the week! I love pressing and getting stuff overhead. Yay! Here’s what I did. A1. Floor Press 3×8@80kg A2. DB Side Raises 3×12@8kg B1. Incline KB Press 3×5@32kg B2.[…]

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wod – friday – 270614

msg wod In partners, do 18 Rounds for Best Average Time: Partner #1 – Row x 200m Partner #2 –  Rests * Record your rounds and divide by 18 to get your average.

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wod – thursday – 260614

msg wod A. E4MOM x 4: – Back Squat x 3-5 reps @ 40X1 tempo – DB External Rotation x 7-10 reps @ 3010 tempo B. 5RFT: – Run x 200m – Box Stepups x 20 – Butterfly Situps x 30 – Rest x 3min C. Partner Assault Bike Workout:[…]

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WOD – Monday – 220614

MSG WOD A. Every 4min on the minute for 5 rounds: – Clean Grip Deadlift x 5-8 @ 31X1 – DB Standing Press x 6-10 @ 4111 B. 3RFT: – DB/KB Snatch x 10alt – Row x 500m @ 80-90% effort – Rest 2:30 C. Back Extensions 4 x 12[…]

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