Wednesday, April 23, 2014

042314 WOD

A. Mobility

B. Warm-up / Volume

EMOM for 10 minutes
* 1 Hang Power Snatch + 3 Snatch Balance (95/65)
** 8 Pistols (4 each leg)
Alternate movements every minute on the minute



C. WOD

Masters Qualifier Event 2
"Amanda"
9-7-5
Muscle-up (Rx Lite= Chest-to-bar, 2 to 1)
Squat Snatch (135/95)


Tuesday, April 22, 2014

042214

A.  Mobility

B.  Masters Qualifier Event 1
In 20 min find you 1 RM Clean

WOD
AMRAP in 16min
Teams of 3
200M Row
Power Clean

One person rows 200 meters, one person Power Cleans, one person rests. Rotate once 200 meters is completed.

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