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Thursday, October 23, 2014

Active Recovery , Mobility &
 
YOGA at 18:30
 
Skills day: Burger King Day.
Have it your way!
 
Short Warmup
 
WOD: Annie (Yup, again ;-) )
 
50-40-30-20-10
Double Unders
Ab-Mat Sit-Ups

Wednesday, October 22, 2014

Strength/Skill: Power Cleans &
Split Jerks
 
Adv: 4x3 Power Cleans, get heavy! Then 4x2
Split Jerks.
 
Beg/Int: Focus on technique, mechanics,
good catch position! (Both)
 
WOD:
 
 KB Mountain (For Time)
 
5-10-15-20-15-10-5 of
 
KB Swings (Merican) (24kg/16kg)
Goblet Squats
KB Push Ups

Tuesday, October 21, 2014

 
Doc David's GAW!
 
Cash In and Cash Out with:
x5 100m Sprint, 30 Air Squats, jog back
(2:00 rest begins when last athlete finishes sprints.)
 
WOD #2: All with 45#/24# Plate
2 Min ME Front Squat
2 Min ME Curl and Press
2 Min ME Alt Lunges
2 Min ME Press Upright Rows
2 Min ME 20” Step Ups
 
(Score is total reps, 5 Burpee penalty for each
time plate touches ground, done after the WOD)

Monday, October 20, 2014


Strength/Skill: Squats
Adv: 6x5 Alternating Front and Back Squats
(3 sets each)
 
Beg/Int: Squat mechanics, Good setup, Go
over the mechanics of the squat positions!
 
4x10 Alternating at LIGHT weight! (2 sets ea)
 
 
WOD:
 
12 Min EMOM/AMRAP
 
10 Wall Balls EMOM,
Finish each min with ME Burpees
 
(Score is total Burpees)

Saturday, October 18, 2014

Strength: 1 Rep Max Snatch
Adv: Warm up and find 1RM Snatch
Beg/Int: Snatch balance/Snatch drops
 
 
Open WOD 13.4
 
7 Min AMRAP of:
3 C&J (135/95), 3 T2B
6 C&J (135/95), 6 T2B
9 C&J (135/95), 9 T2B
12 C&J (135/95), 12 T2B
(Increase by 3 each round)