Monthly archives: September, 2014

10/1/14

Warmup-

tabata

squat to ball

 

15 PVC good mornings; 25 plate hops 25 ring rows

 

SkillWork

3 position snatch deadlift-

2sec pause just off the ground

2 Sec pause below knee

2 sec pause above knee

all the way up

* work up to a moderate weight, nothing heavy

do a total of 25 reps( including warm up sets

 

WOD

“Helen”

3 Rounds:

400M Run ( 1 lap out side is approx)

21 KBS 55/35

12 Pull ups

Finisher-

3rds

20 reps back extension (weighted if possible)



9/30/14

Warmup –

5mins of handstand practice.; 100 BPAs (mixed grip); 12 HR push-ups ; 10 box jumps

 

Mobility- 4 way shoulder band stretch :30s) x2

 

Strength-

push press –

4×3

3×2

2×1

 

WOD

3 RDs ( not for time)

20 OH walking lunges

3 recline rope climb/ leg less

7 Burpees

500 m row/ air dyne



9/29/14

Warm up

2rds

12 wall balls

10 kb swings

5/5 reverse lunges

 

mobility-

banded hip stretch x 2 ( :45s)

Strength-

5 rds

a.) back squat x 3 ( 80-85%)

b.) pull ups sub max

 

WOD

4 RFT

5 dead lifts ( 185/115)

10 toes to bar

15 db slams

1 lap trail



9/27/14

Warm up

3 rds

jog/ backpedal; side shuffle; skip/ back skip

bear crawl/ back bear crawl ; 4 inch worms; 8 iron crosses; 8 scorpions

 

Wod

10 min AMRAP

10 hollow rocks

20 walking lungs

30 BPAs (10/10/10)

40 mountain climbers

rest 4 mins

8 min AMRAP

Broad jump length of floor and back

8 burpees

8 Kb swings

16 ring rows

rest 3 mins

5 min AMRAP

“cindy”

5 pullups

10 pushups

15 squats

score is all 3 rds



9/26/14

Warm up

3 rds

6 wall balls

4/4 kb press

8 PVC solts press

 

strength/skill-

working up to a heavy 2 of a snatch balance

4×2

* those who can not preform snatch balance will do strict snatch grip behind the neck press 4×5

 

WOD

Annie

50 -40-30-20-10

double unders

Abmat sit-ups

 



9/25/14

Warm up-

12Burpees

3rds

5reverse hand push ups

4/4 kb cleans

10 kips

 

burgener warm up clean- from the hang

 

Strength-

5×3 hang cleans

hit 65%-70% of 1RM

 

WOD

21-15-9

BB thrusters ( 95/65)

Kb squat to high pull

* one lap (trail/ building) after each round

 

 



9/24/14

Warm up-

4 rounds

5 toes to bar

5 HR pushups

15 plate hops

 

20/20/20 BPAs;  1:00 stripper stretch hold

 

WOD

10 rds

AT LEAST :30s break after each round

2 pull ups

4 HSPU / wall walks / 8 DB L- sit presses

6 KB Swing (53/35)

8 Wall balls

20 double unders / 60 singles

 

there is a 30 min time cap, get as much done in the time frame



9/23/14

 Warm up

1 lap

15 Russian know swings

20 hollow rocks

 

Mobility-

3x couch stretch ( :30)

Strength-

5×5 clean grip deadlift

 

WOD

no time

4rds

4 step off box jumps

10-12 ring dace pulls

6/6 single leg RDL

15 cALS on rower



9/22/14

Warm-up

3rds-

6/6 kb clean and press

25 ii unders

1: 00 handstand hold

 

mobility-

2x30s gargoyle stretch

 

Strength

4×2 Overhead paused squats ( hold for 2-3 secs)

* try to increase weight on each round

WOD

8 min EMOM

4 ground to overhead (135/95)

https://m.youtube.com/watch?v=i3VMBdEBB7c

 



9/20/14

warm up

run 8 laps in trail.

 

MObility-

Banded hip

couch

 

WOD

Partner wod

1000 reps

only 1 partner at a time

100 Double unders

100 wallballs

100 burpees

100 pushups

200 squat to ball

200 rope slams

200 lunges

 



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