130726 Day 5
Day 5WOD 130726 Warm-up Strength:back squats – 1,2,3,4,5 WOD… For time:21-18-15-12-9-6-3t2bshoulder 2 overhead – 95/65
July 2013
130725 Day 4
Day 4WOD 130725A.M. WODsOly Practice, 4:30 & 5:30Basic Training, 6:30-8pm Warm-up Strength:weighted pull-ups – 5 x 3 WOD… 3 rounds for time of:15 abmat sit-up med ball toss – 14/1030'overhead walking lunges10 weighted step-ups – 20"box30'walking lunges w/barbell in front rack position L1 – 45/15L2 – 65/25SK – 75/45
130724 Day 3
Day 3WOD 130724 Warm-up Strength:power clean – 5 x 3, no dropping… 3 touch-n-go reps, no dropping on last rep… control barbell throughout every series of 3 reps. WOD… For time:800m run1000m row50 hrbdouble unders/singles L1 – 25/75L2 – 50/150SK – 100/300
130723 Day 2
Day 2WOD 130723Coach's Hour, 7-8am Warm-up = pistol progressions Strength:RDL – 3 x 5 WOD… For time:wall ball – 50,40,30,20,10wall climbs – 5,6,7,8,9SK = rope ascents – 1,2,3,4,5
130722 Day 1
Day 1WOD 130722 Warm-up Strength:back squat – 5,4,3,2,1 WOD… For time:snatch – 1,2,3,4,5pull-ups – 25,20,15,10,5 L1 – 75/45L2 – 95/65L3 – 115/85SK – 135/95, bar muscle-ups – 10,8,6,4,2
130721 TYM 2013!
Team Competition today… TYM 3!!! Have awesomeness… will travel!!! Be sure to pack up your intensity, your respect for CrossFit, and good sportsmanship!!! Let's have some fun ShedHeads!!
