Day 5WOD 130809 warm-up = pistol practice3:00 challenge = double unders strength & core:thruster – 6 x 2, racks allowed but NO DROPPINGL-sit straight arm support in rings – 3 x 20 seconds WOD…AMRAP in 7:00 of:hrb L1 – hrb to a 45# plateL2 – hrb pull-upsSK – hrb muscle-ups
Day 4WOD 130808A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 & 5:30Basic Training, 6:30-8 warm-up = 1000m row3:00 challenge = inversion hold WOD…3 rounds for time of:16 kb swings?? ??16 goblet walking lunges (total steps) L1 – 16kg, 6 wall climbsL2 – 24kg, 9 wall climbsSK – 32kg, 40' handstand walk
Day 3WOD 130807 warm-up = muscle-up progressions3:00 challenge = double unders endurance:4 x 200m rest 1:00 between each effort WOD…AMRAP in 12:00 of:5 hang power snatch10 ohs15 hrbbh L1 – 75/45L2 – 95/65SK – 115/85 post WOD core:ghd sit-ups – 3 x 15
Day 2WOD 130806Coach's Hour, 7-8am warm-up = pistol practice3:00 challenge = double unders strength:back squat to behind the neck push jerk to overhead squat – 5 x 1 (link movements) WOD…3 rounds for time of:30 wall ball – 20/14 @ 10'target?? pull-ups?? t2b200m run L1 – 9L2 – 12SK – 15 pull-ups to t2b
Day 1WOD 130805 warm-up3:00 challenge = double unders strength & core:push jerk – 6 x 2L-sit straight arm support in rings – 3 x 20 seconds WOD…for time:21-15-9deadliftbox jumpring dips L1 – 135/95, 20"L2 – 185/125, 24"SK – 225/155, 30" post WOD = pistol practice (if time permits)
Day 6WOD 130803 Warm-up WOD…For time or 20:00, whichever comes first of:60 wall ball – 20/14 @ 10'target50 kb swings – 24kg/16kg40 t2b30 clean & jerk – 95/6520 box jumps – 24"/20"10 plank rope ascents, or 5 15'rope ascents
Day 5WOD 130802 Warm-up Endurance:5 rounds of:1:00 max effort row1:00 rest WOD…5 rounds for time of:7 hspu35 double unders (105 singles)200m run rx'd hspu = men use 35#plates, head to abmat / women = 15#plates, head to abmatSK rx'd hspu = men use two 45#plates stacked, head to abmat / women use 45's & 25's
Day 4WOD 130801 Warm-up WOD…"Barbara"5 rounds for time of:20 pull-ups30 hrpu40 abmat sit-ups50 squatsrest exactly 3 minutes between each round
Day 3WOD 130731 Warm-up Strength:front rack lunges – 2,2,2,2,2 (each leg) WOD…AMRAP in 18:00 of:15 deadlifts12 hang cleans9 front squats6 push jerks L1 – 95/65L2 – 115/85SK – 135/95
Day 2WOD 130730Coach's Hour, 7-8am Endurance:8 rounds of:tabata mash-up – jump rope/hrb WOD…choose your benchmark "Karen"For time:150 wall ball – 20/14, men @ 10'target / women @ 9'target For time:row 2K For time:30 muscle-ups
