11 March 2014

With a partner, complete 2000m row, one runs shuttles while the other rows

Squat therapy and hip mobility, ankle mobility

Strength: warm up set Back Squats 5-5-3
Then 10 min EMOM 2 reps @ 70%

WOD:  6 Min AMRAP
15 Box Jumps
5 Sots presses (35/45)

Cash out: one set max plank hold (if you cannot hold plank for minimum one minute, you will do one minute accumulated). This is a single max effort, so don't take the easy way out. Go for broke!  Focus on hollow body position in the plank, shifting your pelvis to maintain neutral spine while keeping the scapula engaged.


SILVERS:
Same warm up
Same Strength but box squats

WOD: 8 MIN AMRAP
10 parallette hopovers (mod is line hopovers)
5 sots presses (dowel or 15#)

Cash out: tabata medball side to side v holds

10 Mar 2014

Warm up:
Dynamics
Mobility:  Calf/achilles/hip/ankle

WOD:  1000m Row & Double Unders
The amount of double unders you do will be dependent on your row time as follows, score is row time plus completion of double unders:
Sub 3 min = 0 DU's
3:01-3:30 = 100 DU's
3:31 - 4:00 = 125 DU's
4:01 - 4:15 = 150 DU's
4:16 - 4:30 = 175 DU's
4:31 + = 250 DU's

7 Mar 2014

Warm Up:
Dynamics
Pick 10 Mitch's

Hip/Shoulder/Calf/Achilles mobility

20 MINS OPEN GYM #14.2 Prep

8 MIN AMRAP
2 TTB
2 Burpee Box Jumps
2 Pistols

6 March 2014

Warm Up:
Mitch's warm up (pull ups are scapular)

Mobility (Squat therapy)

Strength:  5-5-3-3-3 Deadlifts

WOD:
Rowing Fran
21-15-9
Thrusters(95/65)/500m row

Silvers:

Warm Up:
Johnny special

Strength:  5-5-5 Press

WOD:
Rowing Fran
15-12-9
Thrusters/500m Row

5 Mar 2014

Warm Up:
Dynamics
Front Squat Skill transfers (sets of 5)

Mobility:
Tabata holds, 20 sec on 10 sec rest, 4 rounds each pose (two tabatas total):

Garland
Boat
Couch
Pigeon
Cobra
Downward Dog
Plank
Tree

WOD:  20 Min AMRAP
5 Front Squats (cleaned from floor)
10 Shuttle lengths
5 Pull Ups

4 March 2014

Warm Up:

3 rounds of 10 shuttle lengths/1 wall walk

Mobility

OPEN GYM:  Work on either kipping, muscle up transitions, or handstand push ups

WOD:  ANNIE
50/40/30/20/10
DU & Sit Ups

Cash Out:
Tabata hollow rocks

SILVERS:
 Same warm up plus squat therapy

STRENGTH:  6 x 4 Deadlifts

WOD:  ANNIE
multiplier is 5 for skipping singles

3 March 14

Warm Up:
Tabata Row
Dynamics
Squat Therapy

STRENGTH:  Death by OHS

Starting weights #75/#45, 2 reps each round, 1 min rest between rounds.  Add #20/#10 each round until failure or max 12 rounds

WOD:  Teams of 3-6
12 MIN AMRAP

Burden carry is timer:

1 T & B Carpet roll carry
~KB around the body swing & catch
~wall ball
~Cowboy squats
(Double up stations when needed depending on number of participants)