Month: August 2013

WOD at 1045 will be at Commerce St. We will be in the parade flipping a tire and pulling a truck. Just meet all of us there. 

Be there between 10:15 and 10:45. If you’re late we can’t wait for you.

BOX OPEN GYM

Warmup:

Run Loop x2

Squat Therapy 20 Reps

PVC Figure 8, Pass Through x20

Band Mobility

“Partners Run from Fran”

21-15-9

Thrusters 95#/65#

Pullups

One partner works at a time and must finish all reps before other partner starts their 21. When both partners finish 21 thrusters and pullups you both run 400m. Same with the round of 15 and 9.

Warmup:

Agility ladder 

2 rounds

5 Yard Burst at End

Single Leg

Double Leg

In Out

Icky Shuffle

Single Stab

-1-2-3’s

Squat Therapy

Band Mobility 

Strength:

Back Squat 6×2

WOD:

5 rounds
10x Ring push-ups 
20x Sit-ups 
30x KB sumo high pulls (53#/36#) 
40x Squats 

Warmup:

High Knee Walk, High Knee, Quick feet, frankenstein walk, bear crawl, A-Skip, Side A-skip, B-Skip, Duck Walk

Alligator Crawl, Quad Stretch Calf raise, Sampson Stretch Walking

PVC Figure 8

PVC Pass

Squat Therapy

Strength:

Deadlift

2×2 @90%

3×3 @ 80%

(No touch and go here. Reset your grip each rep and focus on perfect mechanics.)

WOD:

5 rounds
Deadlift (225#/135#) 15-12-9-6-3x 
Wall Balls 50-40-30-20-10x (20/14#)

400m Run Alternating front, side, back peddle, side

Squat Therapy

Advanced Mobility

Speed Work

Band Sprints

5 x 20yds

WOD Prep:

OH Squat Mobility

21-15-9

OH Squat 95/65#

Bar Hopping Burpees

Warmup-

Hurdle Drills

PVC Figure 8’s, Pass Through

Squat Therapy

Strength:

Strict Press

10 min to establish 1 Rep Max

*Bring Journals to log*

WOD:

50 HSPU

200 Double Unders

100 Situps

FOR TIME

With remaining time, work a goat. If you would like to work the butterfly pullups and kipping pullup just ask. I know a few of you have been asking about it.

Warmup:

Run Loop x2

Squat Therapy 20 Reps

PVC Figure 8, Pass Through x20

Band Mobility

Strength:

Front Squats

6×3 @ 80% of 1 RM

Keep elbows up and take a deep breath before you descend. Explode out of bottom and continue to drive.

Pre WOD

Power Clean Mechanics

New athletes focus on strict mechanics.

Advanced athletes, I want you guys to focus on efficiency of movement. Be fluid. Use your hips, legs. Come on let’s go.

WOD:

10 min AMRAP

Power Cleans 155/105

Ring Dips

3,6,9,12,15..etc

Ascending ladder of Power Cleans and Ring Dips

“Victoria”
5 Rounds For Time
10 Thrusters 95/65#
14 Box Jumps 24/20”
12 Sumo Deadlift High Pulls 95/65#
12 Burpees
27 Kettlebell Swings, 53/35#

Dynamic warmup 

Team Stretch

WOD:

In 7 minutes:

Run 800M

As many ground to overhead as possible (135/95)

2 minute rest

In 5 minutes:

Run 400M

As many barbell facing burpees as possible

Rest 2 minutes

In 3 minutes:

Run 200M:

As many KB Swings as possible (53/35)

*Every GTO, burpee and KB swing is a point.  Total rep scoring.

Agility Ladder Routine

Squat Therapy

Burgener Warmup w/ PVC

Burgener with Bar

Strength:

1 Rep Max Snatch

WOD:

4 rounds

6 each arm KB snatch (53/35#) Beast use 70#

15 Plyo push-ups

20 Box Jumps

Warmup:

Plyo Routine

Box Jumps, Single leg hop, rabbit hop, double bound, single leg bound, 

20 Pushups, 20 situps, 20 air squats

Skill/Strength:

5 attempts for max Triple Jump

WOD:

20 min EMOM

Even: 3 Back Squats @80%

Odd: 100m Sprint

Extra Credit:

21-15-9

OH Squat 95/65

Burpees

7 min Cap