9 Oct 2013

Warm Up
Mitch's Warm Up - Full

WOD:
3 Rounds:
500m row
12 Deadlifts (65%)
21 Box Jumps (20" for all)

Cash Out:  Tabata Sit ups

8 Oct 2013

Warm Up:
Junkyard dog
Burgener
Skill Transfer

Mobility work

WOD: From Mike's Gym:

5 Sq Clean (130/65) 5 rope climb
4 Sq Clean (155/90) 4 rope climb
3 Sq Clean (175/110) 3 rope climb
2 Sq Clean (195-130) 2 rope climb
1 Sq Clean (220/155) 1 rope climb

7 Oct 2013

Warm Up:
Glassman

Ankle/achilles/quad/hammie rollout mobility

WOD:
Run 1600m/Row 1600m
Run 800m/Row 800m
Run 400m/Row 400m

5 Oct 2013

Warm Up:
Coaches choice

ankle/hip/quad/shoulder mobility

Skill Work:  Squat Therapy and OHS work with dowel or bar (int/adv)

WOD:
21-15-9
Calorie Row/Airdyne
Burpees

Cash Out:  Tabata Hollow Rocks

4 Oct 2013

Warm Up:
2 x 30 sec sampson stretch each side
2 x 10 OH plate walking lunges
1 x 3 Wall Walk
50 Double Unders

Hip & Shoulder mobility


SKILL:  3 x 5 Ring Row with elevated feet


WOD:  Gymnastics Chipper

100 Sit Ups
80 Box Jumps
60 Air Squats
40 Push Ups
20 Pull Ups (kipping no band, strict banded)

EMOTM you will drop and do 3 burpees

3 Oct 2013

Warm Up:
Glassman
Mobility

SKILL:
3 x 5 each side KB Windmills
3 x 5 each side KB bent knee windmills
2 x 10 alternating kb swing catch

Partner Up:
Tabata Medball throw sit up
Tabata Medball standing twist (pass medball to partner while standing back to back)

WOD:
8 MIN AMRAP
8 KB Snatch/1 t & b shuttle

2 Oct 2013

Warm Up:
Dynamics
Burgener
Skill Transfers
Hip & Shoulder mob


Strength:  10 MIN EMOTM 3 reps of either Squat Clean(75% for int/adv)/dumbbell clean/medball clean (beg)

WOD:
"HELENITA"

10 MIN EMOTM
Run 100m
5 KB Swings
3 Strict Pull Ups