10.31.13

Happy Halloween!

Thursday:

Mobility!

Strength –

Deadlift: work up to heavy 5

WOD –

Run 400m

KBS 1 – 10

Push Ups 10-1

Run 400m

 

10.30.13

Mobility!

Strength

Press: 1 rep max

 

WOD with 25 minute cap

20 Burpees

30 Toes to Bar

40 Alternating DB snatches

50 BJs

60 Chest to Bar Pull ups

 

10.29.13

Mobility & FLEXIBILITY:

  1. 10 Sit Up to Pikes pastedGraphic.pdf
  2. 10 Sit Up to Straddles pastedGraphic_1.pdf
  3. 20 Side Leg Swings pastedGraphic_2.pdf on left leg
  4. 20 Side Leg Swings pastedGraphic_3.pdf on right leg
  5. Hold Pancake Split pastedGraphic_4.pdf for 2 minute

WOD

3 Rounds for time:

50m Farmer’s Walk (ahap)

12 burpees

 

Practice

Pull Ups

 

10.28.13

Monday
Mobility!
Strength –
Back Squat: 87%x3x3, 90%x2x2
WOD –

AMRAP 15 minutes
7 Push presses (135/95 or 95/65 or 45/33)
10 Overhead squats (135/95 or 95/65 or 45/33)                                                                                GHD Sit-ups for expert or plated sit ups for intermediate or ab mat sit ups for beginners

10.21.13

Mobility!

 

Strength:

Back Squat: 88%x3x5

 

WOD:

21-15-9 rep rounds for time:

DB Front Squat (25#/45#)

Push Up Burpee Box Jumps (20/24)

 

10.17.13

Mobility

 

Wod

3 rounds

15 thrusters (65/95)

15 chest to bar pull ups

Rest 2 minutes between rounds

 

Core

50 partner med ball sit ups (6-8lb med ball)

10.16.13

Mobility

Strength
Deadlift – heavy 3
WOD
AMRAP 8 minutes
2 Box Jumps
2 Kettlebell Swings
4 BJs
4 KBs
6 BJs
6 KBs
8 BJs
8 KBs
and so on until 8 minutes lapse

 

10.15.13

Mobility!!!
Strength –
Back squat: 86%x4x5
Push: 85%x4x5
Core –
Ab Wheel (or bb): 3×8