130729 Day 1
Day 1WOD 130729 Warm-up Strength:20" step-up – 2,2,2,2,2 (each leg) WOD…For time:10-20-30-20-10hrbbjkb swings L1 – 20", 16kgL2 – 24", 24kg/16kgSK – 30", 32kg/24kg
130727 Day 6
Day 6WOD 130727 7:30, WOD8:00, WOD8:30, Intro Session9:30-11:00, Basic Training11:00, WOD11:30, WOD Warm-up AMRAP in 15:00 of:10 hrb25 double unders SK…AMRAP in 15:00 of:3 hrb muscle-ups25 double unders
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
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
130720 Day 6
Day 6WOD 130720 7:30, WOD8:00, WOD8:30, Intro Session9:30-11, Basic Training11:00, WOD11:30 WOD Warm-up WOD…"Helen"3 rounds for time of:400m run21 kb swings – 24kg/16kg12 pull-ups
130719 Day 5
Day 5WOD 130719 warm-up skills: ropes & rings20:00 to practice ascents/descents, and get in the rings WOD… athlete's choice "Grace"30 clean & jerk for time – 135/95 "JT"21-15-9hspuring dipshrpu "Nasty Girls"3 rounds for time of:50 squats7 muscle-ups10 hang power cleans – 135/95
130718 Day 4
Day 4WOD 130718A.M. WODsOpen Gym, 10-12Oly Practice, 4:30 & 5:30Basic Training, 6:30-8 warm-up sustained effort: pull-ups3 rounds of:max effort pull-upsrest exactly 1:00 between effortseffort is terminated once you stop for more than 3 seconds or drop from the barL1 – assisted or kippingL2 – ctbSK – strict WOD…For time:12-9-6ghd sit-up wall ball shots – 10/14
