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Monthly Archives: October 2011

11/01/11 Skill/Strength and WOD

 






 

 

 

 

 

 

 

Skill

Clean pulls from low rack

Strength

Squat Clean-1 Rm

WOD

21-15-9-6

Power Clean

T2B

Ring Dips

Double unders

Bear Crawl-100 ft each set



10/31/11 “Happy Halloween”

 

WU

Lacrosse ball shoulder mobility

5 minute squat test

WOD

Four rounds:

OHS-12 reps  F65/M95

HSPU-12 reps

KB OHS-12 reps  F20kg/M32kg

2 stairs + 12 burpees each stair and round

10/28/11 WOD

WU

Mobility drills

Max Air Squats-2 minutes

WOD

Three rounds:

50 Double unders

Squat Cleans-F115/M155 ( reps 3-6-9)

Muscle ups- reps 6-9-12

Lateral Box jump- reps 9-12-15

10/27/11 Skill/Strength and WOD “Jeeja”

 

Happy Birthday Jeeja!

Skill

Thrusters-progression from ground

Strength

Thrusters-21–15-9-6

WU

Myofascial roll out

Skill-OHS

WOD

21-15-9-6

Thrusters

Pullups (Kipping only)

400 each set




10/26/11 WOD

WU

400 meters

Moblity Hip Openers

Skill

Pullups and muscle ups


WOD

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.


10/25/11 Skill/Strength and WOD

Hope you had a great Birthday Terry!

Skill

Snatch-progression of lift from ground

Strength

Snatch-7-7-7-7-7-7-7

WOD

Four rounds of:

Snatch-15 reps  F65/M95

Swing (Russian)-15 reps  F20kg/M24kg

Mountain Climbers-15 reps R/L

4 Stairs


10/24/11 WOD

 

 

WU

Joint mobility and hip openers

Skill

Deadlift- set up and best fit

WOD

1-2-3-4-5-6-7-8-9-10

800 meters to start

Deadlift-F95/M135

Front Squats-F95/M135

Ring rows

800 meters to finish



10/22/11 “Tabata”

WU

Myofascial roll out

Agility ladder

WOD

“Tabata”

8 rounds-20/10

Reverse lunge-F10/M25

Ring dips

Crazy ropes

T2B

Wallballs-F14/M20

run 200 meters in 75 secs ( penalty 10 burpees)


 

10/21/11 WOD

 

WU

400 meters

Skill-muscle ups (10 minutes)

WOD

Three rounds for time:

Power Clean-12 reps (F95/M135)

Sled-200 ft  Mid/ Bar

Burpee Pullups-12