30 Sep 14 Last day of Paul ends with some wall balls and burpees.....

WOD:
30 Wallballs20/14
21 Burpees
20 Wallballs
15 Burpees
10 Wallballs
9 Burpees

$ Out
30 GHD situps
30 Good mornings

29 Sep 14 Almost October

Skill/SWOD:
Pistols
Work on progressions

8x3

WOD:
5RFT – 30 min cap
3 wall walks
10 power snatches (95,75)
10 V Ups 
15 push press (same as snatch)

26 Sep 14 Run-WOD-Run

Skill/SWOD:

GHD situps, Hip Ext, Back
Ext

WOD:
800m Run

Then
3 RDS
20 AMSU
10 Squat Clean Thrusters (so you clean the bar up to rack and then straight to thruster every rep)
95/65
Then

800m Run

Cashout

Wheel Barrow grip work

25 Sep 14 'Back Squat Day'

WOD:
Every 2 mins for 16reps (8
sets)

1 Push Press+ Split Jerk (from the rack)

(hold 3 seconds before
recovery)

Rest 6 Mins


Every 3 mins for 18 mins
(6 sets)

Back Squat
1 X 4 @ 70%
1 X 3 @ 80%
1 X 2 @ 85%
1 X 2 @ 90%
1 X 2 @ 90%
1 X 2 @ 90%

24 Sep 14 'Da Wicked Pissah'

Skill/SWOD

Split Jerks


WOD:

400m Sprint
10 Med Ball Cleans
15 Toes to Bar
30 Double Unders
Rest 1:00

400m Sprint
10 Med Ball Cleans
15 Toes to Bar
40 Double Unders
Rest 1:00

400m Sprint
10 Med Ball Cleans
15 Toes to Bar
50 Double Unders
Rest 1:00

400m Sprint
10 Med Ball Cleans
15 Toes to Bar
60 Double Unders


Cashout:

50 good mornings with bar

23 Sep 14 2 Waaaaawwwwwddddddsssss????

WOD:
AMRAP 5:
21 Double Unders
15 Air Squats
9 SDHP (95/75)

Rest 3 mins

AMRAP 5
5 Deadlifts (60% of 1RM)
7 Push-ups
9 Air Squats


Cash Out:

1 min plank
1 min side plank
1 min bridge
1 min side plank other side

22 Sep 14 Bluto

Skill/SWOD:
OHS 5x5 50% 1RM

weight increases each set


WOD:
Bluto

Every Minute on the Minute x 15

Minute 1 – 5 Wall Balls (20, 14#)
+ 5 Power Cleans (135, 95#)

Minute 2 – 5 Wall Balls (20,14#) +
5 Toes to Bar

Minute 3 – 5 Wall Balls (20, 14#)
+ 5 Push Jerks (135, 95#)Bars from rack is ok

Repeat Pattern x 5


Cash out:

Med ball twist toss against wall 20 Each side

20 Sep 14 Wait a minute- is that a Basics WOD?

SWOD 

3RM Push Press

WOD

5 RFT

250m row

15 Wall Balls 20/14

5 Tire Flips

19 Sep 14 A dark and Stormy Friday night....

Skill/SWOD

Snatch Balance 5x3

Light Weight.  Concentrate on athlete getting under the bar.

3 second hold at the bottom.

WOD

Dark and Stormy

25 Deadlifts (225/155)

50 Pullups

25 Deadlifts (225/155)

Cash Out

50 reverse hypers

18 Sep 14 5 RFT is all you gotta do.... It always looks easier on the board

WOD

5RFT

5 Power Clean + Front Rack Lunge (135/95)

10 Burpees

Cash Out

50 wall ball situps

17 Sep 14 Love me some snaaaaaaaatches

Skill/SWOD

Bench Press 3x Max Reps @ 55% 1RM

Rest 3 mins between sets

WOD

4 RFT (20 min cap)

200m Run

10 Hang Snatch 95/65

Rx is full snatch, if athlete is not comfortable with full snatch, then power snatch is fine, but they will finish with an overhead squat each rep

16 Sep 14 "the numbers keep going up..."

Skill/SWOD

Pullups

Strict, Kipping, Butter Fly

Work Athletes through progressions for their level

If they already have pullups have them work connecting sets. 

Goal is try to get people who are close kipping pullups

For people that don’t need help 5 sets of 5 strict or weighted pullups. If they are real easy have them use fat bars

WOD

EMOM 23

0- 2 Atlas to Shoulder 110/75

1 - 3 Keg to OH 90/55

2 - 4 DL @ BW

3 - 3 Atlas to Shoulder 110/75

4 - 4 Keg to OH

5 - 5 DL @ BW

6 - 4 Atlas to Shoulder 110/75

7 - 5 Keg to OH

8 - 6 DL @ BW

9 - 5 Atlas to Shoulder 110/75

10 -6  Keg to OH

11 - 7 DL @ BW

12 - 6 Atlas to Shoulder 110/75

13 - 7 Keg to OH

14 - 8 DL @ BW

15 - 7 Atlas to Shoulder 110/75

16 - 8 Keg to OH

17 - 9 DL @ BW

18 - 8 Atlas to Shoulder 110/75

19 - 9 Keg to OH

20 - 10 DL @ BW

21 - 9 Atlas to Shoulder 110/75

22 - 10 Keg to OH

23- 11 DL @ BW

15 Sep 14 Its just 3 rounds of your favorite things....

Skill/SWOD

Hang Power Clean

5x8 Light Weight

Go through Bergner Warm-up

Make sure athletes are using hips

WOD

3 RFT

500m Row

15 Burpees

15 Wall Balls

Rest 1 min

Cash Out

50 double unders

13 Sep 14 Super Long Partnah Pahty....

Warmup
3 RDS
10 Wall Balls, outside shoot ball as high as possible.
100m Jog

WOD
"Partnah Pahty"
5 RFT
20 Power Snatches (95/75)
20 Front Squats (95/75)
400m Run

Split work evenly, one partner works at a time.
Both partners run 400m

12 Sep 14 Power Cleans, Cleans, and Clean and Jerks, it must be Christmas in September

WOD
Power Clean 5-5-5-5
Full Clean 3-3-3-3
Clean & Jerk 1-1-1-1

11 Sep 14 Never Forget

WOD
9 exercises
11 reps each
2001m row/run on each end
9/11/2001

2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 HSPUs
11 KB Swings (2pood/1.5pood)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row  or 2001m Run (1.25 miles)

Cash Out
Mobilize & Socialize

10 Sep 14 The Kegs go up and down

Skill/SWOD
5X10 Strict Press should be light weight start at 50% or less of 1RM.
Rest 90 seconds between sets

WOD
4 RFT
5 Keg Ground to OH (90/55)
20 AMSU
50 DU