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September 22, 2014

Warm-up- (throw some sort of Deadbug movement into it)

 

Iso/Stab- (as a cash out perform 50 weighted sit-ups)

 

Gymnastics- 3+ Sets max reps strict as possible ring rows (until you get 30 reps)

 

Strength-  Back Squat 3 RM

 

Skill Transfer/Olympic- none

 

 

WOD- 8-10 Min AMRAP increasing ladder

1 Power Clean and Over Head

2 TTB

2 PC and Overhead, 4 TTB, 3/6, 4/8, 5/10, 6/12, 7/14, 8/16… etc

 

September 18, 2014

Strength-  Front Squat 3 x5 @ heaviest 5 from last week

 

Skill Transfer/Olympic- 12 min to work up to a heavy full clean for the day

 

 

 

WOD-

4 Rounds

1-3 HSPU (scale up to deficit)

5 Ring Row

7 Front Squats @ 60% of your MOD

 

July 16, 2014

Throwback Wednesdsay (that's a thing right?!) to the World Wide Wod Aftermath! David V pushing through some KB thrusters.

 

MOD:

A) Feet elevated ring row 3 x max reps  *pull to bottom of the rib cage
B) Dumbell Squat Clean Thruster 3 x 5 with a 3 sec pause at the bottom

WOD:

5 rounds
Row 200m, sprint 100m

rest is the time it takes to walk back from the 100m mark

Cash Out: 5-10 rope climbs



 

July 7, 2014

Justin getting his squat on.

 

MOD - A) Ipsilateral Dead Bugs 4 x 45s

B) Feet Elevated Ring Row 3 x max reps

C) Back Squat - 3 warm up sets then 5 @ 60%, 5 @ 70% and max reps @ 75% 1RM

 

WOD - 10 min AMRAP

Run 200m

5 Plyo Push-ups

10 Overhead Walking Lunges

15 Sit-ups

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