Sunday, April 15 2012
WOD 4/9/12:
Warm-Up + Shoulder Mobility
Front Squat Tech: 10mins
Front Squat Work Capacity= 30mins...heavy loads...advanced move to 1-3rm. Int/beg advance in x5s
Rest 5mins
Couplet: For time 10-8-6-4-2 (team 1 to 1)
Squat Cleans (95/65)
Pull-Ups
Rest 5mins
KB Swings - 75 for Time @ 70/53/44/35 * Games Standard*
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WOD 4/10/12
*Warm-Up w/ movement skills*
21-15-9 w/ rope climb between each couplet re scheme 15' (beginners does x7 pull-ups
Deadlift (135/75)
Shoulder 2 Overhead (135/75)
Rest 10mins
Couplet: 7 rounds
Power Snatch x7 (95/65)
Rope Climb x1
Rest 7mins
Row 1000m (75%)
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WOD 4/11/12
*Warm-up w/ Hip mobility*
OH Squat Tech 5mins: work grip width...adjust if not even with Snatch grip...FIND POWER position
10 Rounds: For time
OH Squat (95/65) x5
Pull-Ups x5 (odd rounds)
Ring Dips x5 (even rounds)
Rest 7mins
Prowler- 3 Rounds
1st Round= 4 x 50m @ 90 rest 3mins
2nd Round= 3 x50m @ 90 rest 2mins
3rd Round= 2x50m @ 90
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WOD 9/12/12
REST....myo-release work 20-40mins
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WOD 9/13/12
*Warm-Up w/shoulder/low back mobility*
5 mins EMOM:
Deadlifts x5 (315/185)
Burpees x5
Rest 5mins
5mins EMOM
Power Clean x1 (225/115)
Sit-up (foot set) x10
Rest 5mins EMOM
Squat Cleans x3 (135/75)
Pull-Ups x5/3
Rest 5mins
Tabata Row: 4mins 20/10 @ Damper 10
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WOD 4/14/12
Extended Warm-Up w/ movement prep 15mins
PUMP Challenge "14 on the 14" The Irony of the OPEN
FOR Time: 2 Rounds
Deadlift x14 (225/185/135)
Run 100m
Push Press x14 (45/35/25)
Run 100m
Wall-Balls x14 10' @ (20/14)
Run 100m
DB Cleans x14 (45/35/25)
Run 100m
Pull-ups x14
Run 100m
Push-ups x14
Run 100m
Burpees x14
Run 100m
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WOD 4/15/12
*Extended Shoulder Mobility & Warm-Up....band warm-up with 8's, Dislocations, etc*
Couplet: EMOM 12mins (1-2-3 scheme) = 4 rounds each
1= x5 Pull-ups w/ x3 Front Squat (185/95)
2= x10 w/ x2 FS
3= x15 w/ x1 FS
***every rep not completed in the min = 2 burpees***
Rest 5mins
GHR Sit-ups 3x10
Rest 5mins
1 Complex Lap
