August 2013

Day 2WOD 130827Coach’s Hour, 7-8am warm-up = snatch and clean progressions strength:EMOM for 10:00:3 unbroken hang snatch WOD…3 rounds for time of:jump rope?? hrb12 pull-ups L1 – 50 double unders (150 singles), 15 hrbL2 – 75 double unders (225 singles), 20 hrbSK – 100 double unders, 30 hrb

Day 1WOD 130826   Happy Birthday Chiara!!!    

Day 1WOD 130826 warm-up = squat clinic1.air squat2.front squat3.ohs endurance:3 rounds of:150m row10 hrb200m run WOD…“Elizabeth”For time: 21-15-9cleans (yes, these are squat cleans)ring dips L1 – 95/65L2 – 115/85SK – 135/95(rx’d = 135/95, unassisted ring dips)

 Hidden treasures in the Coach's fridge…    

Day 6 WOD 130824 There are no takers today for the intro session, so the trainng heats are listed below: 7:30, 8:00, 8:30*, 9:00*, 11:00, 11:30 Please sign-in via Mindbody as you usually would.  *These classes will NOT be listed in Mindbody.  Just show up. Thanks!    

Day 6 WOD 130824 EMOM for 5:00 of:3 deadlifts – athlete’s choice10 lateral hops – 1’ hurdle @ 5:00…AMRAP in 10:00 of:20 hrpu30 squats30’ bear crawl

Day 5WOD 130823    

Day 5WOD 130823 strength interval:5 back squats – minute 0, 2, 4, 610 box jumps (athlete's choice) – minute 1, 3, 5, 7 WOD…3 rounds for time of:?? pull-ups21 sdhp50 double unders (150 singles) L1 – 15 pull-ups, 24kg/16kg kb sdhpL2 – 12 ctb pull-ups, 32kg/24kg kb sdhpSK – 10 weighted pull-ups – 35/10, 95/65

Day 4WOD 130822A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 & 5:30Basic Training, 6:30-8    

Day 4WOD 130822A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 & 5:30Basic Training, 6:30-8 endurance: 5 rounds of:row 300msprint 100mrecovery = slow jog back to rower allow 3:00-5:00 recovery for WOD WOD…AMRAP in 6:00 of:hrbmbcwb – 20/14 (M=10’target, W=9’target)(hand release burpee med ball clean wall balls)AMRAP in 3:00 of:sandbag step-up & over – 20” box (must stand