11 Sept 2015

Warm Up:
Roll out/mobility
Lower body lift prep

A) 8 MIN EMOM
2 REPS BACK SQUAT

Rx+:
BW + 20%

Rx:
BW + 10%

Rx2:
BW 1 or 2 rep EMOM

Upper body lift prep

B)  Work up to 3RM Push Press

C)5 min AMRAP

DB Manmakers

Rx 30-35 F  40-45+ M
Rx2  25+ F  35+ M

10 Sept 2015

Warm Up:
Roll out
Lower and upper body lift prep

Warm up STO and deadlifts with partner

WOD:  "Half Sandwich"
With a partner, one works at a time:
80 Row (calories)s
40 Shoulder-to-Overheads, 155/105 lbs
80 Deadlifts, 155/105 lbs

Rx2:
135/95

MOD:
95/65

Cool down:
Legs up recovery position on wall 2 mins
Spend 3 minutes in yoga poses of your choice

SILVERS:
Roll out and mobility
Upper and lower body lift prep

WOD:  With a partner
80 cal Row
40 shoulder to overheads (35/45)
80 KB Swings (Russian)

9 Sept 2015

WU:  Upper body lift prep & mobility

Strength:  Press 5 x 5 same weight, heaviest possible with 2 mins rest

WOD:
2 rounds for time of:

10 Handstand Push-ups
20 Box Jump (24/20 in.)s
30 Kettlebell Swings 55/35 lbs (american)
40 Hollow Rocks
50 Double Unders

Rx2:
10 Push Ups
20 Box jumps (24/20)
30 KB Swings (55/35 American)
40 Hollow rocks
50 DU

MOD:
any further modification of push up
lower box jumps (no step ups except for injury)
russian kb swings, any weight
less reps hollow rocks (30 or 20)
250 singles

8 Sept 2015

WU:  DYNAMICS (5 mins)
Squat therapy/mobility (5 mins)

Warm up front squat (2-3 mins)

A) Rest no more than 3 mins btwn sets
1 Pause Front Squat + 1 Front Squat 1x5 at 135/95 lbs
1 Pause Front Squat + 1 Front Squat 1x4 at 150/105 lbs
1 Pause Front Squat + 1 Front Squat 1x3 at  160/115 lbs
1 Pause Front Squat + 1 Front Squat 1x2 at  175/125 lbs
1 Pause Front Squat + 1 Front Squat 1x1 at  190/135 lbs

Rx2:  start at 65/95 and go up in 10lb increments

Record your score as the highest weight completed for the 1 rep round

Snatch warm up 10 mins

B)Alt EMOM 10 mins: Snatches and Toes-to-bars

Every 1 min for 10 mins, alternating between:
2 Snatches, 135/95 lbs
5 Toes-to-bars

Rx2:  95/65

MOD:  Hang snatch / Toes to rings / knees to chest

SILVERS:
Dynamic warm up/roll out/mobility

SKILL WORK:  High hang snatch pull
Focus on start position way over the bar, scarecrow pull, hip extension (tall in toes)

Strength:  Deadlift 6 x 4

WOD:  10 MIN Alternating EMOM

5 dowel high hang snatch pulls
5 knees to chest/toes to bar/toes to ring

4 Sept 2015

Warm Up:
Dynamics
Scap pull ups
Scap push ups
Quadruped crawl
wall walks
inch worm
Dowel shoulder mobility

Work up to 1RM weighted strict pull up  (no more than 5 attempts in total so start at an appropriate weight)
Rx2:  Work up to 1RM smallest band strict pull up

WOD:
GI Jane
100 Burpee Pull Ups for time

Rx2:
100 Burpee/Low bar pull ups

MOD:
100 burpee/ring rows

3 Sept 2015

Warm up:
Dynamic shoulder warm up (tea cups, inchworm, scap, wall walks etc)  (10 mins)

Strength:  In 10 minutes, work up to heaviest 3RM possible of:
Bench Press

WOD:
Compare to Dec 2 2014

For time:
Row, 2 km
50 Wall Balls, 20 lbs
Row, 1 km
35 Wall Balls, 20 lbs
Row, 500 m
20 Wall Balls, 20 lbs

Silvers:
Roll Out
Core/Shoulder stability and activation

Bench Press:  3 x 5 work up to heavy last set

WOD:
Run 400 m
30  Kettlebell swings
Run 200 m
20 kettlebell swings
Run 100 m
10 Kettlebell swings

2 Sept 2015

Warm up:
Jog 200m
Dynamics
Lower body lift prep
Rdl leg swings

Deadlift warm up to wod weight

Wod:  CHRISTINE

3 rnds
500m Row
12 Deadlifts @ BW
21 box jumps 20" (both genders)

Rx2: 90% BW

Mod:  kb deadlifts

Cash out:  tabata du's