What's Going On?

April 24, 2013

Warmup:
Group Joint Mobility
Group Dynamic Mobility
Group Banded Shoulder Mobility

WOD:
25 Thrusters 65/45#
20 HSPU
25 Thrusters 65/45#
20 Burpees
25 Thrusters 65/45#
20 Pull ups
25 Thrusters 65/45#
20 Ring Dips

Cool Down:
ME Plank Hold

April 23, 2013

Warmup:
Run 200m
10 pass through
10 power snatch
10 OHS
10 Snatch Balance
10 OHS
10 power snatch
10 pass through
Run 200m

Skill: 
Hang Snatch
1-1-1-1-1
*60 sec rest

Strength:
Pullup
3-3-3-3-3
*weighted if possible, heavier then last week. Work kipping/ strict if needed

WOD:
10-9-8-7-6-5-4-3-2-1
Bench Press 1x BW/ .75x BW
SDHP 115/75#

April 22, 2013

Warmup:
3 rds Cindy
After each rd :30 pigeon stretch each leg.
Run 600m

Strength:
Back Squat 5-5-5
*Establish 5rm Max

WOD: 
Row 500m
21 KB Swings 53/35#
21 T2B
Row 500m
15 KB Swings 53/35#
15 T2B
Row 500m
9 KB Swings 53/35#
9 T2B

Cool down:
2 min ME Burpees

April 19, 2013

 

Warmup:
Group Agility Warmup
Group Joint Mobility
Group Dynamic Mobility

Strength:
Weighted Step Ups (Front Rack)
8-8-8-8 (4 each leg)

WOD:
10 Squat Snatch 105/65#
15 Ring Dips
20 Squat Cleans 105/65#
25 Ring Rows
30 Push Press 105/65#
35 Box Jumps 24/20"
40 Burpees

Cool Down:
Group Stretch

April 18, 2013

Warmup:
3 rds
10 Squats
10 step ups 20"
10 box jumps 20"
Calf stretch :30 each

WOD:
Choose
5x500m Row 1:1 Rest
Or
5x400m Run 1:1 Rest

Cool Down:
100m KB farmers carry

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