Day 2WOD 130910Coach’s Hour, 7-8am warm-up – ohs / snatch balance strength interval: power snatch / ohs / sprint5 rounds of:1 power snatch1 ohs10 max effort hrb1:00 rest*use this session as power snatch / ohs practice and use the same weight for all 5 rounds* WOD…AMRAP in 15:00 of:double unders (singles)15’ rope ascents L1 – […]
Day 1WOD 130909 warm-up w/ jump rope practice, ~ 5:00 interval holds: 6 rounds of:15 second straight arm support (rings)15 second squat hold WOD…2 rounds for time of:10 power cleans400m run35 wall balls – 20/14 @ 10’ target500m row L1 – 115/75L2 – 135/95SK – 165/115
Day 6WOD 130907 warm-up = wall climb into inversion hold WOD…EMOM for 5:00 of:10 abmat sit-ups @ 5:00…AMRAP in 10:00 of:5 hrbpu5 hspu30 ohs – empty barbell(dropping an empty barbell = 50 burpees for you and everyone in your heat, on the spot) L2 – hrbctbpuSK – mu, deficit or ring hspu Neill's Anniversary WOD
Day 5WOD 130906 warm-up = 800m run sustained effort drill: thrusters – 75/453:00 – 15 seconds max effort, 15 seconds rest WOD…AMRAP in 20:00 of:6 pull-ups12 push press – 95/6518 squats L1 – assisted, unassited pull-upsL2 – ctb pull-upsSK – “L” pull-ups, pistols (18 total)… “L” pull-ups must be strict, no kipping into “L” position
Day 4 WOD 130905 warm-up = 8 rounds tabata hrb Athlete’s Choice… endurance WOD10 rounds for time of:300m row1:00 rest WOD…For time:21-15-9hrpumed ball cleans – 20/14kb swings – 24kg/16kg200m run after each round
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Flanders, New Jersey 07836
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