8 Sep 14 "Runnin and pullups..."

Skill/SWOD
KB Rows 5X8
Rest 60 secs between sets
Make sure athlete protects their back
No awwwwwwwkward positions or rounded backs

WOD
6RFT
400m Run
25 Pullups

4 Sep 14 5 rounds of ouch....

Warmup
ERO
200m Run
Mobilize shoulders, hips, and quads

Skill
Rowing Technique
Go over rowing technique, if needed demonstrate to athlete the benefit of efficient rowing.
250m row @ 22spm (strokes per minute)
rest 1 minute
250m row @ 24spm
rest 1 minute
250m row @ 26spm


WOD
5 RFT
8 Power Cleans 135/95
10 Pullups
12 OH lunges with plate 45/25


Cash Out

 KB Row 3x8 ea arm increasing weight

4 JAN 13 Barbara

Barbara

5 RFT

20 Pullups
30 Pushups
40 Situps
50 Squats

3 Jan 13 1 RM Push jerk and a WOD

15 for 1 RM Push Jerk

5 rounds for time of:

3 Power Cleans 185/120#

 12 Bar Facing Burpees

15 Pullups

1 200m Sled drag 90/45

28 Dec 12 Lynne

5 Rounds Max Effort

Body Weight Bench Press

Pullups

24 Dec 12 The 12 Days of Christmas

12 Days of Christmas done like the song on the first day 1 Power snatch, 2nd day 1 Power snatch and 2 ring dips....Ends with 12 Thrusters...

1 Power Snatch 95/65
2 Ring Dips
3 Burpees
4 Pullups
5 Toes to Bar
6 Push ups
7 Air Squats
8 Lunges (4 ea leg)
9 Box Jumps (24/20)
10 Wall Balls (20/14)
11 KB Swings (24/16)
12 Thrusters (95/65)

 

21 DEC 12 Games WOD 11.6 They are coming!!!

WOD 11.6
7 min AMRAP of the
Thruster Ladder
Record Total reps for score

3 Thrusters 100/65
3 Chest to bar pullups
6 Thrusters
6 C2B
9-9, 12-12, 15-15.....