04/19/13

Warm up: fun

Strength: 15 minutes to build to 1 rep max snatch. Level 1- work on snatch technique and add weight

Wod:

4 min AMRAP
5 front squat (95/65)
10 bar hops

*rest 2 min

4 min AMRAP
5 snatch (95/65)
20 double unders

*rest 2 min

4 min AMRAP
10 hand release push ups
10 ring dips

04/18/13

Warm up: fun

Strength: EMOM 10 MINUTES
Even minutes (0, 2, 4, etc) 4 Deadlifts (145/115) @ tempo 1 sec up, 1 sec at top, 4 seconds down.
Odd minutes (1, 3, 5, etc) 2 cleans

Wod:
5 rounds
200m med ball run (20/14)
15 wall balls (20/14)
15 pull ups

Cool down: static stretching and shoulder mobility

04/17/13

Warm up: MSCFWU

Strength:
A. Back squat 5x5 @ 85%
B. 30 sec hand stand holds x5

Wod:10 min AMRAP
8 Thrusters 95/65
8 burpees
8 knees 2 elbows

04/16/13

warm up: dynamic & junkyard dogs

 

Strength: 180 sec FLRs

 

Wod:

50 dbl unders

40 flutter kicks

30 goblet squats 55/35

20 kb swings 55/35

10 hand stand push ups

20 kb swings

30 goblet squats

40 flutter kicks

50 double unders

04/15/13

This is a benchmark workout in which we will be repeating in 6 months. This will be a great way to track our progress!

Warm up: MSCFWU

Strength:
Row 500m for time x2

WOD:
"Nancy"
5 rounds
400m run
15 OH Squats (95/65)

Cool down: shoulder mobility with bands

04/12/13

Warm Up: Dynamic

Strength:

100m Prowler Push (w/ 55 or 35 lbs) x3

WOD:

Tabata (8 Total Rounds)
20 sec Air Squat
10 sec rest
20 sec Ring Dips
10 sec rest
20 sec Jumping Lunges
10 sec rest
20 sec Sit Ups
10 sec rest

4/11/13

Warm up: MSCFWU

Strength:
A. 4x10 good mornings (light)
B. 4x10 sumo deadlift high pull w/ kb (55/35)

WOD:

8 min AMRAP
10 hand release push ups
6 overhead squats (85/55)
2 wall walks

Cool down: 100 single unders @ slow to moderate pace