Monday, April 21, 2014

042114 WOD

A. Mobility

B. Group Warm-Up
10 Thrusters 45lb/35lb
10 Good Mornings 45lb/35lb
300m Row
3 Rounds

C. WOD
5 OHS 115lb/75lb
10 Deadlifts 115lb/75lb
15 Toes to Bar
10 Min AMRAP

Saturday, April 19, 2014

041914 WOD

A. Mobility

B. Warm-up
400m run
20 lunges
10 knees-to-elbow
2 rounds

C. WOD

2014 Master Qualifier Event 3

3 rounds for time of:
50 cal row
15 HSPU
50 double-unders

Friday, April 18, 2014

091814

MOBILITY

WARM UP:
250m row followed by
10 Behind the Neck Thrusters 45/35
10 Good Mornings 45/35
10 Push Ups
3 Rounds

WOD:
In teams of 2
Every minute on the minute for 14 minutes
Complete 15 box jumps
With the time remaining do as many over head squats 95/65 as possible
Only one athlete works at a time, alternate every minute.
Score is total over head squats
Rx + 115/85

Thursday, April 17, 2014

041714 WOD

A. Mobility

B. WOD
Clean Complex:
2 Hanging Power Cleans, 1 Hanging Squat Clean, 1 Jerk
Start with a empty bar and gradually add weight. Work on your speed and focus on form.
20 Minutes

C. Met-Con
2 KB Swings 2 Med Ball Sit-Ups
4 KB Swings 4 Med Ball Sit-Ups
6.... 6..
8.... 8..
10... 10...
8 min AMRAP

Score=Reps


Wednesday, April 16, 2014

041613 WOD

A. Mobility

B. Warm-up / Volume
7 muscle snatches (75/55)
30 double-unders
EMOM for 10 minutes (for larger classes partner-up)

C. WOD
Teams of 2
100 Partner Wall Balls (20/14)
100 Toes-2-bar
100 Burpees over barbell (side-lateral)
100 Power Snatches (75/55)

Only one person working at a time. Break-up movements however you like.

Tuesday, April 15, 2014

041514

Mobility

Warm Up
3 rounds
10 pvc good mornings
10 pvc over head squats
10 lunges

WOD
5 Rounds
Max reps Body Weight Back Squats
Immediately followed by as max reps pull ups
If you are unable to do body weight
Please choose a weight that challenges you to do around 10-15 reps

RX+ 235/175

Monday, April 14, 2014

041414 WOD

A. Mobility

B. Group Warm-Up
Five Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats
Followed by 50 Double Unders

C. WOD
200M Run
10 Burpee Box Jumps
5 Clean Jerks (135lb/95lb)
12 Min AMRAP


3,2,1 Go!!!!

Saturday, April 12, 2014

041214 WOD

A. Mobility

B. Warm-up
"Coaches Choice"

C. WOD

Teams of 2

Buy-in: 700m run (around the complex)

Followed by 20 rounds of the following:
5 Pull-ups
7 Hand Release Push-ups
9 Dumbbell Thrusters (50/30)
(Alternate rounds with partner)

Cash-out: 700m run

Friday, April 11, 2014

041114

A. Mobility

B. Volume EMOM for 10 min
7 Dead Lifts 225/185
7 Burpee Box Jumps

C. Death by 10 meters

Thursday, April 10, 2014

041014 WOD

A. Mobility

B. Warm-up
300m run
10 Toes-to-bar
12 Push-ups
2 rounds

C. Strength

20 minutes to find 1RM Snatch

D. WOD

4 Power Snatches, 5 Behind the Neck Thrusters, 6 Overhead BB Lunge (75/55)
30 Double-unders

8 minute AMRAP
Score is total reps