WOD:
30 Wallballs20/14
21 Burpees
20 Wallballs
15 Burpees
10 Wallballs
9 Burpees
$ Out
30 GHD situps
30 Good mornings
Tuesday, September 30, 2014
Monday, September 29, 2014
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)
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)
Friday, September 26, 2014
Thursday, September 25, 2014
Wednesday, September 24, 2014
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
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
Tuesday, September 23, 2014
Monday, September 22, 2014
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
Saturday, September 20, 2014
Friday, September 19, 2014
Thursday, September 18, 2014
Wednesday, September 17, 2014
Tuesday, September 16, 2014
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
Monday, September 15, 2014
Saturday, September 13, 2014
Friday, September 12, 2014
Thursday, September 11, 2014
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
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