What's Going On?

April 3, 2013

Warmup:
Row 1000 Meters

10 Pass Throughs
10 High Kicks
10 Toe Touches
10 Inch Worm to Cobra

3 Rounds Burgner Warm Up

Skill:
EMOM 10 @ 65% 1RM Snatch

1 Power Snatch
2 Snatch Balance

WOD:
"Isabel" 

For Time:
30 Snatch (135#/95#)

Cool Down:
3x10 Pistol Roll

April 4, 2013

Warmup:
Group Joint Mobility
Group Dynamic Mobility
KB Ankle Stretch 2 Min each side

WOD:
3 Rds for total time:
Row 250m
Rest 1 min
Row 500m
Rest 1 min
Row 750m
Rest 1 min

Cool Down:
10 min squat test
(Hold bottom of squat, acumulate as much time as possible in 10 min)

April 5, 2013

Warmup:
Run 400m
3 rds
10 Front Squats
10 Push Press
5 Thrusters
10 Scapula Retractionss

Ski​ll:
5 rds ascending weight
3 thrusters
3 c2b pullups

April 6, 2013

Team WOD:
Teams of 2: one partner works while other holds
60 T2B / Deadlift Hold 155/95#
60 HSPU / Front Rack Hold 155/95#
60 Walking Lunges 155/95#/ Bar Hang
60 Box Jumps 20"/ OH hold 155/95#
60 Burpee Broad Jumps/ L sit hold
For Time

April 8, 2013

Warmup:
3 rds "Cindy"
5 Pullups
10 Pushups
15 Squats

3 rds
10 Pass Throughs
10 OHS
:30 sec Down Dog

Strength:
EMOM 7
2 Behind the neck/Snatch Grip Push Press
2 OHS

WOD:
A. 4 MIN AMRAP
7 OHS 95/65#
7 Jump and Touch 12"
*Rest 2 min

B. Max Effort 500m Row
*Rest 2 min

C. 4 MIN AMRAP
7 Push Press 95/65#
7 Bar Facing Burpees
*Rest 2 min

D. Max Effort 500m Row

Pages

Site designed and developed by Gerrit Brands