1 August 2014

Warm Up:
Pick 4 Dynamic exercises
then 5 rounds
25 DU
3 Inch Worm
1 wall walk

Skill Work:
3 sets strict hanging leg raises to max reps
3 sets false grip hold (beg) pull up (int/adv) max reps
5 mins work on:  teddy bear stand (beginner) headstand (beg/int) handstand hold (int) kick up to handstand (adv) *note* to be done only with spotters or against the wall (the goal is to not use the wall)

WOD:  7 mins of burpees (no cherry picking!)

31 July 2014

Back Squat:
4 x 5 @ 60/65/70/75%
Front Squat
4 x 5 @ 60/65/70/70

WOD:
3 Rounds:
3 tire flips, jump in and out after each flip
Run 200 m
15 OHS (from floor 65/95)

SILVERS:
Strength:   5 x 5 Deadlifts

WOD:
3 ROUNDS
3 Tire Flips (heavy tires do with a partner or two), jump in and out after each flip
200 m run
10 Medball cleans

30 July 2014

Glassman Warm Up
Burgener Warm Up
Mobility

20 Min AMRAP
3 hang squat cleans (135/95)
6 Ring Dips
9 Box Jumps (20'/24')
27 DU

Rx2:  Less weight for cleans
negative ring dips or band wrap assisted (no knees in band)
lower box
DU attempts

Mod:  Med ball cleans
Box dips
Parallettes

When recording your results, please do not select Rx or Rx2 if you do the MOD stream.  Enter MOD in the comments.

29 July 2014

Warm Up
Mitch's warm up

Mobility

WOD: 12 MIN CAP
Death by Couplet
EMOM
1 t & b shuttle (length)
+1 Pull up

Only the pull up increases each round, the sprint stays the same

Rx2:
Inverted rows

Cash Out:  Tabata Hollow rocks or supermans, player's choice

SILVERS:
Strength:  5 x 3 Press/Push Press complex incr weight each set

WOD:
Same as above with inverted rows or push ups

28 July 2014

Warm up:
Dynamics
Front Squat Skill transfers
Mobility

Back Squats
4 x 5 @ 60/65/70/75%
Front Squat
4 x 5 @ 60/65/70/70%

WOD:
10 sets 25m overhead barbell walk
1 min rest between sets
working up to max weight

25 July 2014

Warm Up:
Dynamics - high knees, tiny bunny hops, lunges, leg swings, etc
Mobility - Achilles/calf/ankle, hip and posterior chain

Skill work:  20 minutes open gym

WOD:
10 x 25 m sprints, 15 seconds between sprints
You will do 15 double unders for every second difference between your fastest and slowest round

Cash Out:
Tabata wall sits or plank (player's choice)

24 July 2014

Warm Up:
Run 400m
Front squat skill transfers
Squat therapy

Back Squats:
1 x 5 @ 65%, 3 x 5 @ 75%
Front Squats
4 x 5 @ 65%

WOD:
8 MIN AMRAP
8 Box Jumps (24"/30")
4 Squat Snatch (65#/95#)

Rx2:  Muscle snatch from hang to OHS (35/45)
Box jumps (20"/24")

Mod:  OHS with 15# bar or dowel OR air squats to full depth
Lower than 20"/24" box jumps

*If you are doing the MOD stream, please do not select Rx or Rx2 when recording your time and enter MOD in the comments*

SILVERS:
Strength:  5 x 5 Front Squats

WOD:
8 MIN AMRAP
8 Step Ups or box jumps
4 Overhead squats

Cash Out:  Tabata sit ups