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May 15, 2013

Men Climbing a Wall

Warmup:

Run 400m

Row 500m

3 rds:

10 pass throughs

10 scapula retractions

5 skin the cats

:30 sec each arm banded front rack stretch

Hero WOD:

"Cortez"

12 min AMRAP

3 Burpee Wall Jumps

25 Thrusters 95/65#

13 Box Jumps 30/24"

*rest as needed then

"Mattie"

5 Min Max Distance:

Sled Drag 135/95#

May 14, 2013

Warmup:

Group Warmup

Banded Ankle Mobility

Strength

ME Hand Stand Hold x 3

WOD:

10 Rounds for Time

10 Wallballs 20/14#

10 Chest to Bar Pullups

10 Pistols

10 DB Snatch 50/ 30#

May 13, 2013

Warmup:

500m Row

50 Double Unders

10 Punter Kicks

10 Toe Touches

10 Jumping Good Mornings

10 Steps Deadlift Walk

Strength:

Deadlift 5-5-5-5-5 (60-90 sec rests)

WOD:

21-15-9

KB Swings 53/35#

K2E

Step Ups (Back Rack) 95/65#

Cool Down:

A) 3x10 GH Raise (Banded or Weighted) rest 45

B) 3x25 GHD Situps rest 45 sec

May 10, 2013

Warmup:
For 10 minutes
Odd min do 20 air squats
Even min do 10 Pushups an 5 Box Jumps

Strength:
EMOM 10 :
1 Power Clean
1 Front Squat
1 Push Jerk

WOD:
"The Halk"
12 min AMRAP
5 Power Snatch 135/85#
10 Pull ups
50' Broad Jumps

May 9, 2013

Warmup
Row 1000m 65%
Rest 2 min
Row 750m 75%
Rest 2 min
Row 500m 85%
Banded Hamstring Mob

Workout
Row 10x 250 m Sprints
*Rest 1:2 (:45 sec sprint equals 1:30 rest)

Cool Down:
ME Monkey Hang

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