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Monthly Archives: November 2011

12/01/11 Skill/Strength and WOD

 

Skill

Sumo Deadlift-progression of lift

Strength

Sumo Deadlift-3-3-3-3-3-3-3

WOD

Three rounds

Sumo Deadlift-12 reps  F185/M225

Jump slamball-12 reps

Pullups-12 reps

400 meters

11/30/11 WOD

WU

Joint mobility

10 min.

Double unders/PVC OHS

WOD

Four rounds:

Power snatch-15 reps F75/M115

Wallball-15 reps

800 meters


11/29/11 Skill/Strength and WOD

Skill

Backsquats-progression out of rack

Strength

Backsquats-5-5-5-5-5-5-5   F185/M225

Reverse Lunges-5 sets 10 reps

WOD

Three rounds

Backsquats-12 reps F95/M135

Tuck rolls-12 reps

400 meters

11/28/11 WOD “Clash of the Fittest WOD”

 

WU

400

Joint mobility drills with Lacrosse ball

Skill

HSPU-10 reps for 5 min. on the minute

 

WOD

“Clash of the Fittest” WOD #1

For time –
12 Thrusters 135/95
5 Bar-facing burpees
12 Sumo deadlift high-pulls 135/95
5 Bar-facing burpees
12 Push jerks 135/95
5 Bar-facing burpees
12 Overhead squats 135/95
5 Bar-facing burpees
12 Front squats 135/95
5 Bar-facing burpees



11/26/11 WOD “Partner Saturday”

 

WU

Myofascial roll out

800 meters

WOD

100 Up and Downs

100 Pullups

100 Air Squats

100 Ring Pushups

100 Medball situps

100 Wallballs

100 Meter partner carry

100 Meter walking lunge

100 Meter bear crawl

100 Meter row x 10



11/25/11 WOD “Black Friday”

WU

Mobility drills

KB Swing/Jumprope

10 min

WOD

Three rounds:

Double unders-50 reps

KB Snatch-25 R/L  F16kg/M24kg

Box Jump Burpees-15 reps

Barbell OH walk-200 ft F65/M95




11/21/11 WOD

I think it’s time for a beach WOD again!

WU

Mobility drills

10 min

Double unders/Air squats

WOD

Four rounds

Snatch-10 reps F65/M95

HSPU-10 reps

Muscle ups-10 reps

400 meters