8 April 2014

Warm Up:
t & b
OH dowel Duck walk
bear crawl
inch worm
butt kicks
high knee skips
high leg kicks to hand

MOBILITY:  SHOULDERS SHOULDERS AND SHOULDERS

WOD:  "NANCY"
5 rounds
400m Run
15 OHS (rx 65/95)

Cash Out:  Tabata leg raises

SILVERS:

Same warm up, add squat therapy

Strength:  5 x 3 Front squat

WOD:  "NANCY" (mod)
3 Rounds
400 m run
9 OHS with dowel or bar

cash out:  tabata leg raises

7 April 2014

Warm up:
400 m run
Scorpion
Iron Cross
Hip mobility
Shoulder Mobility

Skill Work: To be completed in any order but all sets done in one sitting

8 sets 8 sec hold false grip on rings
3 sets of 5 strict pull ups
10 x 1 Rope climb
3 x 3 somersaults

WOD:
10 MIN AMRAP
10 chest facing wall shoulder taps
(modification is 10 sec hold on wall or off the box in pick position with one leg up)
3 Ring Dips (or bar)
(modification is 9 dips off the box)
5 TTB

4 April 2014

Warm up:
Tabata shuttles
Mobility
Squat therapy

Strength:  6 x 4 OHS incr weight every two sets

WOD:
12 min emom
1 snatch (70%)
5 medball cleans

3 April 2014

Warm Up:
Pick 10 Mitch's warm up
3 x 25 Double unders
5 Push Ups between each set

Mobility

WOD:
2 Rounds, 1 min rest between doing A & B:
45 seconds on, 15 secs off

A:
Battle Rope
GHD sit ups
Chest to ring pull ups
AirDyne
Small box speed box jumps (no full extension required)

B:
Parallette hopovers
Row
Double Unders
Hollow Rocks
Bulgarian split squats (no load)

Cash Out:  Tabata sit ups

2 April 2014

Warm Up:
Row 500m
Squat therapy
Hip mobility
Achilles/calf mobility

Strength:
6 x 4 Back Squat - Work up to 80% for last set

WOD:
3 Rounds
16 T & B Shuttles
20 Wall Ball

1 April 2014

Warm Up:
Dynamics
3 x 10 dowel good mornings
10 inch worms
Scorpion & iron cross
3 x 30 sec hold garland pose
Mobility to include hip/achilles/calf

Warm up set:  5 x 3 Deadlifts (incr weight until at WOD weight)

WOD:
2013 Regional WOD:
21-15-9 Deadlifts/Box Jumps (315/205)(30"/24")

If you are not rx'ing this wod, 70% of your 1RM would be the equivalent modified weight scheme or guideline. Pick a weight that you will be able to maintain good neutral spine position throughout.

Silvers:
Warm Up:  Same as above, add squat therapy

Warm up set:  5 x 3 Deadlifts (incr weight until at WOD weight)

21-15-9 Deadlifts/Box Jumps (or step ups)

31 mar 2014

Warm up: 2 x 250 m row/25 sit ups

20 minutes mobility - get out the supple leopard and pick the key spots

Wod:
4 x 400m runs 2 min rest btwn rounds, score is total time

If roads are unrunable *new word!!*, replace run with sets of 75 DU