January 13, 2012
Make up a WOD you missed this week
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Active Recovery WOD
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4 Rounds for Quality
Run/Row 3 min @ 65-70%
8 Turkish Get Ups
16 Lunges
3 Comments
filed under: WOD
January 12, 2012
Gymnastics Skills
– Rope Climb
– Muscle Ups
– Kipping
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AMRAP in 15 min of
12 KB Swing
9 Wall Ball
6 CTB Pull Ups
*3 Burpees EMOTM
1 Comments
filed under: WOD
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This was tough, but I really liked this one! Completed 7 rounds with 35# KB and 20# wall ball.
January 11, 2012
A1. Row/AirDyne 45s x 5; r/r 10s
A2. 10 KB Thrusters x 5; r/r 30s
A3. Sprint 100m x 5; r/r-full
B. Accumulate 5min in the FLR
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Record meters rowed/cals on Airdyne, KB used, and time for 100m sprints
Don requested this Mobility WOD for today!
0 Comments
January 10, 2012
Snatch Balance
3-3-3-3-3
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10-8-4-6-2 Power Clean
2-4-6-8-10 HSPU
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Mobility
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Practice
Practice is great when you practice correctly. Take pride in doing all your reps completely, full range of motion (ROM), awareness of body position, and with intensity. Scaled movement is superior to incomplete movement. Crappy reps make you better at crappy movement….DONT DO THEM!!!
3 Comments
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I am sore from dead lift yesterday!! Today was short and sweet! I got 5:18 with #85
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January 9, 2012
Deadlift
5-5-5-5-5
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AMRAP in 10 min of
10 Burpees
10 Pull Ups
10 Pistols
3 Comments
filed under: WOD
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@Matt – Thanks for helping me scale the deadlifts down today for my back! AMRAP – completed 5 rounds + 2 burpees
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275-295-345-365-405 (2) Was feeling kinda soggy on the deadlifts today, probably the 5 reps?
AMRAP – completed 3 rounds + Burpees and Ring Rows
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A. 1RM Clean = 215#
B. Max HSPU in 2 min = 14 (feet on bar)
C. 800m Run = 4:18 -
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my obliques are killing me – i’m pretty sure they’re from wednesday’s planks. hurting means it working, right? riiiight.
Me too!!!! I think it’s from the FLR too, so you’re not alone!
This week rocked me.. i was drained today. Glad coach put the AR on there! I’ll hit it tomorrow and then Rest day on Sunday then I’ll be ready to attack again Monday! Good work EVERYONE!!