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WOD Archives: April 2012

Tuesday 5/1/2012

Dynamic Warm Up 2-3 Mins Z1 Work A1. Goblet SQ 3×5 A2. Lunge Twist 3x10m A3. SQ Therapy 3×10 (Wall, Floor, Hip Flexor) Mobility Band Work (Hamstring, ankle, hip) W.O.D. A.  Front Squat, 6.6.4.4, 31X1, rest 2 minutes + “Nancy” 5 rounds of 400 meter run 15 OHS (95#/65#) MORE »

Monday 4/30/2012

Dynamic Warm Up 2-3 Mins Z1 Work Wrist Prep Inch Worm Push-Up Leg Swings Shoulder Prep Mobility 90 Deg Quad Stretch W.O.D. A.1  Power Clean 3×3, R2 (focus on not muscle cleaning, receive the bar in s squat position) A.2  Bench Press, 3×5, R2 B.1  Weighted Pull-up/Strict Pull-Up 3×5 R45 B.2  Push Press 3×3, R45 B.3  Row Sprint, 3 x 25 seconds @ 100%, R2 MORE »

Saturday 4/28/2012

Dynamic Warm Up 2-3 Mins Z1 Work 3 RDs 5 Push Press 5 Lunges (w BB) 5 Jerk Balances 5 Split Jerk Mobility Shoulder Prep W.O.D. A. 10 Minutes Split Jerk Work + “Christine” 3 rounds for time row 500 meters 12 Deadlift @ BWT 21 box jump 20 MORE »

Friday 4/27/2012

Dynamic Warm up 2-3 Mins Z1 work Leg Swings Scorpion Inch Worm Push-up Theraband Work 30s FLR Mobility Foam Roll Quads W.O.D. A1. Ring Push Ups @ 2222, 5 x AmRap R30 A2. Reverse Lunge (BB) 5 x 20 R3:30 B. Back Extensions @ 4022, 3 x AmRap (-1) rest 2 min + 21/15/9 Sq Clean Thruster (85#/65#) Ring Rows MORE »

Thursday 4/26/2012

Today is a recovery day, active if you choose. Come in and work on your row, do some mobility work or get some aerobic work in. Coaches will be there to work with you on any of those things. Go do yoga or something! If you missed a training day this week, please come in and make up the... MORE »

Wednesday

A. Power clean – 8 minutes of technique work; sets of 3 – 5 B. Front Squat Cluster 2.2.2 R15, x3 R2 + For time: 10 push ups (HR) 20 Pull-ups 30 Sit ups row 800 meters 30 Sit ups 20 Oull-ups 10 push ups (HR) MORE »

Tuesday 4/24/2012

Dynamic Warm Up 2-3 Mins Z1 Work Wall Angels Shoulder Prep Superman Hold – 45s Accum Hollow Hold – 45s Accum W.O.D. A1. Press 4.3.2.4.3.2 R30 A2. Sn DL 3.2.1.3.2.1 R2:30 + 2 Min Clock for each of the following: 200m Run Amrap DU R2 200m Run Amrap KB Swings R2 200m Run Amrap Thrsuters (45#/33#) R2 200m Run Amrap KB Swings R2 200m Run Amrap DU MORE »

Monday 4/23/2012

Dynamic Warm Up 2-3 Min Z1 Work Inch Worm High Knee Pull-in Frankenstein walk 2 rounds of 5 KB DL 5 KB swings to eye level 5 KB goblet squats W.O.D. A. Back Squat 1×20 @ 50% B. 3 x 3 TGUs/arm, increase weight each set. Use BB, DB, or KB. + 12 minute ladder for max reps Burpee x 3 Box jump, 30/24″ x 3 *3 burpees, 3 box jump, 6 burpees, 6 box jumps, etc.. for 12 minutes MORE »

Saturday 4/21/2012

Dynamic Warm Up 2-3 Mins Z1 Work Group Warm up, Snatch Prep Mobility Shoulder Prep W.O.D. (Oly Work) A. Hang Snatch B. Snatch Balance C. Snatch Grip Push Press Dragon Training A. Deadlift w/ 2-KB 3 / 30secs x 8 B. ME Erg Pull x3 / 45 secs x 8 + C. Teach Press / Push Press Review other movements. + 7 Min AmRap 10 KB swings 25 Secs Jump Rope 10 Push Ups 200 meter run Rest 3 min 7 Min AmRap 3 Ring Rows 10 push... MORE »

Friday 4/20/2012

Dynamic Movement 2-3 Mins Z1 Work Inch Worm Roll to toe touch McKenzies / Cat & Camel Mobility Foam Roll Hamstrings W.O.D. A. Deadlift, 3 every 30 secs x 8 + 7 Min AmRap 10 power snatch (75/55) 20 double unders 10 ring dips 200 meter run R3 7 Min AmRap 5 Ring Rows 10 push press (75/55) 10 T2B 350 meter row R3 7 Min AmRap 7 pull ups 10 air squats 7 box jumps, (24/20) 10 OH sit ups MORE »