What's Going On?

August 30, 2013

Warmup:

10 Stepups

10 Box Jumps

10 Lateral Box Jumps

Burgener x 3

Strength:

EMOM 10

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

WOD:

21-15-9-9-15-21

Deadlift 185/95#

AbMat Situps

Cool Down:

3 x 15 Hug-a-Twinkies

Pandemic Barbell and Strength WOD:

Snatch From the Blocks (at knee) 7x2 rest 90 sec

August 29, 2013

** Olympic Lifting @ 5:30 PM, Yoga @ 8:30 PM

Warmup:

Roll and Stretch for 10 min

Endurance WOD:

Run 15 min @ 75% RPE

Row 15 min @ 75% RPE

Bike 15 min @ 75% RPE

August 28, 2013

Warmup:

400m run

**Every wall you must either go over or under and 3 burpees or 10 jumping squats

Joint Mobility as Group

Hero WOD:

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"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

 

August 27, 2013

**Olympic Lifting class at 530 pm. Yoga at 830 pm.

Warmup:

Coaches Choice

Skill:

Kipping Pullup Progressions or

Muscle Up Progressions or

4 Max Effort sets of the following complex:

1 Muscle Up

3 Ring Dips

**Each mu followed by 3 dips then right into next mu.

WOD:

Tabata Double Unders

Then

Tabata Air Squats

Then

50 KB Snatch 53/35 # (25 L/ 25R)

Cool Down:

Discuss Post WOD Nutrition

August 26, 2013

Warmup:

5 rds

5 Pass Through

5 OHS

5 Sotts Press

5 Hollow Rocks

Then Building Sets

Strength:

2 attempts for a Max Effort set of Bodyweight OHS

**3/4 BW for ladies, scale to 65% 1RM for those scaling

WOD:

20 MIN For max reps 

1 Rope Climb

5 Burpees

1 Rope Climb

10 Burpees

1 Rope Climb

15 Burpees

.... add 5 burpees each round amd go as far as you can in 20 min

Cool Down:

3 x 10 Tempo GHD Situps 

**5 sec down quick up

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