What's Going On?

April 17, 2013

 

Warmup:
Row 500m
3 Rds:
10 Pass Throughs
10 Toe Touches
10 High Kicks

Skill:
Ring Pushups
Ring Rows
Ring Pull ups
Ring Dips

WOD:
10 Rounds
15 Dead lifts 135/95#s
15 Pushups

Cool Down:
3x10
GH Raises

April 1, 2013

Strength:
Weighted Step Ups 24/20 inches
10-10-10
Alternate Legs

WOD:
10-9-8-7-6-5-4-3-2-1 of
Deadlift 115/75#
Front Squat 115/75#
Push Press 115/75#
Back Squat 115/75#

Cooldown:
3x15 of
GH Raises

April 2, 2013

Warmup:
Bear Crawl 50 m
Crab walk 25 m
Duck Walk 25 m
10 Pass throughs
3 rds of 
10 air squats
10 pushups
10 hollow rocks

Strength:
Press 3-3-3-3-3
*After each set preform Max Strict Pullups (Scale Kipping or Jumping)

WOD:
For Time
Run 400m
Then:
21-15-9
KBS 53/35#
Box Jumps 24/20
Then:
Run 400m

Cooldown:
Group Stretch and Discuss Hydration

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)

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