1 Oct 2014

Warm up:
Dynamics
Squat therapy
Shoulder and hip mobility

3 sets max hang hold, rest as needed between sets

Wod:
Death by:
Every 2 MINS on the 2 min mark you will complete:
2 Rope Climbs
+2 Front Squats (125/175)

Rx2:
Rope climb Rx'd
Weight on Front squat 70% if #125/#175 is close to your 1RM

Modified:
Modified rope climb
Less weight than 70% on Front squat OR not to depth

29 Sept 2014

Warm Up:
Dynamics
5 inch worm
10 Mountain Climbers
10 Scap push ups
1 length crabwalk forward
1 length crabwalk backwards
1 x 10 glute bridges
Shoulder mob

Hang time: 4 MINS

Strength:  5 sets max rep Bench Press at 5RM weight (for those of you with the new WODbooks, there is a page that projects your 5RM weights based on your 1RM, so find that chart)

WOD:
10 MIN EMOM
1 Clean & 2 Jerk @ 70%

RUN:
4 x 400 m run
2 min rest btwn rounds
score includes rest

Rx2: (Intermediate)
1 Hang Clean/2 Jerks @ 60% or less

Modified: (Beginners)
2 High Hang Pulls/1 High Hang muscle clean
*Remember to stay loooooong in the pull  and end up on those toes for all three reps

26 Sept 2014

Warm Up:
Row
Squat therapy
Mobility

Back Squat:
1 x 10 @ 60%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @80%

Front Squat:
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

Partner WOD: 5 min amrap

With a partner complete as many reps as possible.  Before moving to the next item on the list you will each complete three burpees together.  As a team, you will combine your reps to hit the target number before moving on to the burpees.  Partners may work at the same time and reps do not have to be even.

Score is total reps including burpees (3 pts ).  You do not have to partner up according to ability, each partner will enter their own score.

Complete:
50 Pull Ups
3 burpees
50 Wall balls
3 burpees
50 Partner medball sit ups
3 burpees
50 Push Ups
3 burpees

25 Sept 2014

Warm Up: 1 length each:
High knees
Kickbacks
Grapevine
Walking lunge
Bear Crawl
Crabwalk

3 x 1 Wall walk
1 x 10 per side tea cups
10 Scap pull ups

WOD:
15 min cap
5 Rounds:
5 Thrusters (65/95)
5 HSPU
25 sit ups
25 Grasshoppers

Rx2:
Less weight on thrusters
HSPU off box or floor pike or regular push ups

RUN:
10 x 200 m run
1:30 rest btwn rounds
score is total time

SILVERS:

Warm Up: MMSU

Skill:  2 minutes hanging work

Strength:  8 x 3 Push Press

WOD:
4 Rounds
5 Thrusters
5 Push Ups
15 Sit Ups
15 Mountain Climbers

24 Sept 2014

Warm up:
Dynamics
10's of:
Tea Cups
Bilateral external rotation (who read the article i posted???)
Seated hip flexion wall slide
Scorpion
Iron Cross
Inch worm

Shoulder mob using bands

Push Press:
1 x 10 @ 60%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Press:
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

WOD:  2 rounds, 1 min per station and rotate
1) DU's
2) KB Swing (35/55)
3) Farmer Carry 55# KB's (both genders) each length equals 1 rep
4) Stability ball pike
5) Slam balls (20# both genders)

Silvers:
Strength
10 x 3 Back Squats (70%)

WOD:  Same as above with modifications as follows:
1) Single skips
2) KB Swing
3) Farmer carry (35/55) kb
4) Sit Ups
5) Slam balls (14/20)

23 Sept 2014

Warm up:
Row 350 m at warm up pace
Mobility

Shoulder stability-T, Y's, and I's (use boxes for a bench):
2 x 10 T's
2 x 10 Y's
2 x 10 I's

1 x 10 Forearm plank scap push up
1 x 10 cobra to downward dog

6 MINS accumulated hang time

WOD:
3 Rounds:
400 m Run
Box Jumps (24/28)

Rx2:  Lower box

22 Sept 2014

Warm Up:
T & b walking lunges
1 length broad jumps
1 length crab walk

1 x 10:
Good mornings (no load; cross hands on chest)
Jumping squats
Wall slides
Tea Cups

3 x 2 with bar PULL/MUSCLE/DYNAMIC combo (cleans)

15 MIN EMOM
3 Power Cleans (70%)

WOD:
8 MIN AMRAP
3 burpee pull ups
6 Pistols
3 TTB

Rx2:
burpee jumping pull up off as low a box as possible or mat
assisted pistols
any version of knees up/to arms/to chest

RUN: 4 x 800 m (2:30 rest btwn rounds)