Thursday WOD 5.1.14

VOLLEYBALL!

IMG_3910

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Wednesday WOD 4.30.14

Warmup
Dodgeball

Set 1
Burgener Warmup

Set 1
Clean from Box (Above Knee)
LOWER BETWEEN REPS DO NOT DROP ON BOX DROP ON FLOOR AFTER 2
@ 0:00 – 2 Cleans @ ~50% 1RM
@ 1:00 – 2 Cleans @ ~50% 1RM
@ 2:00 – 2 Cleans @ ~60% 1RM
@ 3:00 – 2 Cleans @ ~70% 1RM
@ 5:00 – 2 Cleans @ ~70% 1RM
@ 7:00 – 2 Cleans @ ~80+% 1RM
@ 9:00 – 2 Cleans @ ~80+% 1RM
@ 12:00 – 2 Cleans @ ~80+% 1RM
@ 15:00 – 2 Cleans @ Heaviest successful from min 8-12
@ 18:00 – 2 Cleans @ Heaviest successful from min 8-12
@ 21:00 – 2 Cleans @ Heaviest successful from min 8-12
@ 24:00 – 2 Cleans @ Heaviest successful from min 8-12

Set 2 (Optional, other option extended mobility)
“Grace”
30 C+J (135/95#)

Set 3
Mobility

IMG_3882

Comments

Tuesday WOD 4.29.14

Warmup
Tabata
1 minute Butt Kicks
1 minute High Knees
1 minute R@B Squats
=======================
Lateral Cone Weave

Set 1
Sprints

Set 2
Mobility

IMG_3865

Comments

Monday WOD 4.28.14

Warmup
3 Rounds
2 Lunge into Inch Worms
2 Back Rolls
8 Air Squats (Alt. Pause)
8 Good Mornings

Set 1
Light Skills

Set 2 (Optional, other option extended mobility)
“Jackie”
Row 1000m
50 Thrusters (45/35#)
30 Pullups

Set 3
Mobility

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Comments

Friday WOD 4.25.14

Warmup
3 Rounds
2 Lunge into Inch Worms
2 Back Rolls
8 Kang Squats
8 Sotts Press
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1×5/5 Front Squat/Back Squat @ 45%
1×5/5 Front Squat/Back Squat @ 55%
1×5/5 Front Squat/Back Squat @ 65%

Set 1 [rest 3-4min]
4×8/5 Front Squat/Back Squat @ 70%

Set 2
11 minute AMRAP TOTAL
Partners of equal strength share the same bar and must
complete the reps before switching
3 min AMRAP
10 Thruster (95/65#)
3 min AMRAP
7 Push Press (115/75#)
2 min AMRAP
5 Power Snatch (135/85#)
2 min AMRAP
3 Hang Power Clean + Jerk (155/95#)
1 min AMRAP
Clean (Stand) + Front Squat + SOH + BS +SOH + Hang
Clean (185/115#)

Set 3
Mobility

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