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Making Moves Monday… 4/21/14

Posted by on Apr 20, 2014 in WOD | 0 comments

dawnpatrol
 

Barbell

Back squat

Beginner:
3×5 AHAP

Advanced:
Work up to a 2RM in 15:00

Metcon

5:00 to complete:
100 wall balls

Rest 1:00 then:

5:00 to complete:
100 pull ups

*Score is time, or total number of completed reps.

The Blaster

Strength:

3×5 Back squat
(+5lbs from last week. If athlete is not able to go up 5 lbs they will stay at the same weight from previous week)

WOD:

For time:

100 Wall Balls

*5 burpees every time the ball hits the ground

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Flashy Friday… 4/18/14

Posted by on Apr 17, 2014 in WOD | 1 comment

AE

Barbell

2 Power Cleans + 2 Push Jerks

Beginner:
7×1 AHAP with a focus on technique

Advanced:
8×1 @ 70% of 1RM CJ EMOM

Metcon

4 sets of 1:30 clock complete:

5 deadlifts 275/185
10 alternating pistols*

Then in remaining time;

AMRAP TTB

Rest 1:30 b/w sets.

*Beginners sub goblet box step ups

The Blaster

3x Max effort weighted plank holds

WOD:

7 rounds for time:

3 Wall Walks
6 Pull-Ups
9 Jump Squats
12 Sit-Ups

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Throwback Thursday… 4/17/14

Posted by on Apr 16, 2014 in WOD | 3 comments

motivational-sports-quotes-1

Gymnastics Skill

Beginner:
10:00 handstand/wall-facing handstand skill work

Advanced:
10:00 handstand walking practice + 3 attempts ME handstand walk

Midline

3xME L-sit hold; Rest 1:00 b/w attempts

Metcon

5 sets of:
50 meter farmer’s carry AHAP (25m turnaround)

Rest 1:00 b/w carries.

Then for time:

800 meter sprint @ 100% MAX EFFORT

Speed and Endurance

10-15min of running technique skills/drills

Main Set:
6x800m (2min rest between each)

Cool down/Stretch

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Wayback Wednesday… 4/16/14

Posted by on Apr 15, 2014 in WOD | 5 comments

jobs

Barbell

Front squat

Beginner:
5×3 AHAP

Advanced:
10×2 @ 70% of 1RM EMOM

Metcon

E2MOM for 10:00

3 cleans 165/115
6 HSPU

Then in remaining time;

AMRAP bar-facing burpees

The Blaster

Strength:
3×5 Strict Press
(+5lbs from last week. If athlete is not able to go up 5 lbs they will stay at the same weight from previous week)

WOD:
7min AMRAP:

5 Burpee Pull-Ups
7 KB Swings

Rest 2min then:

500m row for time

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Taco Tuesday… 4/15/14

Posted by on Apr 14, 2014 in WOD | 6 comments

quotes-motivational-List-of-top-30-motivational-quotes-16

Barbell

Snatch + Hang Snatch

Beginner:
10×1 AHAP with a focus on technique

Advanced:
5×1 @ 65% of 1RM snatch EMOM

Rest 2:00

5×1 @ 70% of 1RM snatch EMOM

Metcon

5 rounds, each for time of:

10 power snatch 105/70
40 double unders

*Rest 1:00 b/w rounds.

Speed and Endurance

Warm-Up:
1mile easy

Main Set:
8x400m (1min30sec recovery)

Cool down/Stretch

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