WOD 3.24.15 Tuesday

A. 3 Sets

  • 5 Deadlift

B. 5 Super sets

  • 5 Bench Press
  • 5 Barbell Row (Beginners: Ring Rows)

C. 5 Rounds of Cindy For Time:

  • 5 Pull ups
  • 10 Push up
  • 15 Air Squats

D. 3x: Core

  • 5 Headstand Leg Raises/ 10 Supine leg Raises
  • 30 sec L-sit (hanging/ rings/ between boxes/ parallettes)
  • 15 Russian twist

 

WOD 1.19.15 Monday

Warmup

  • Run 300m
  • Agile 8
  • PVC/empty bar: Good Mornings
  • side lying clams
  • hip bridge

A. Deadlift

  • Find your 5RM

B. Snatch Technique @ 50-60% of 1RM

  • 5 sets of 5 reps: Snatch Deadlift
  • 7 sets of 3 reps: Snatch Pull
  • 10 sets:  3-Position Power Snatch + Overhead Squat
    • (1 hip + 1 above knee + 1 below knee)

C. AMRAP 7  ladder up by 3’s*

  • Front Squat (115/80)
  • Box Jump (24/20)

*complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

 

WOD 1.12.15 Monday— DEADLIFT

Advantages of Dead Lifts

There are so many advantages to deadlifts that it is difficult to find space to list them all. Here is a list of deadlift advantages:

  • They burn calories and blast body fat
  • They build forearms and increase grip strength
  • They build total body strength
  • They work many muscle groups in one simple movement: the calves, quads, hamstrings, butt, arms, core, lower/middle/upper back, traps, and shoulders
  • They sculpt the entire core
  • They increase the release of muscle building hormones.

Pointers for Dead Lifts

  • Sit back! Don’t just squat the weight up– let your hamstrings and glutes do the work.
  • Keep your shoulders behind the bar. This goes hand-in-hand with sitting back during the pull.
  • Instead of thinking of “pulling the bar up” — use your hands as vices and picture pushing your feet through the floor. Whenever I see someone using their biceps during a deadlift (which is extremely dangerous), I know they’re thinking of pulling.
  • Think of yourself as a see-saw. Let your body weight “lean back” and take that weight off the bar.

Warmup:

  • Agile 8
  • hip bridge
  • lateral tube walking
  • PVC good morning

A. EMOM 6

  • 4 Deadlift
  • 4  Box Jumps

B. 15-12-9-6-3

  • BB Thrusters (95/65)
  • speed skaters per side
  • 200m run every round

c. 4 Sets

  • 20 sec hanging L-sit hold/or/ 20 sec Knee-tuck hold
  • 10 sec GHD hold /or/ 25 sec superman hold
  • 10 AbMat Situps

WOD 12.18.14 Thursday

Warmup: Double under practice 5 mins

  • Agile 8
  • 10 hip bridge
  • PVC good A.M.s
  • 10 walking lunges
  • 10 pullups
  • 10 hollow rocks
  • 10 broad jumps

A. You have 15 minutes…

  • Find 3 RM Deadlift

B. AMRAP 8:

  • 20 Overhead Walking Lunge (45/25) 10 ea. leg
  • 10 Medball Cleans
  • 10 Medball Situps

C. AMRAP 8:

 

  • 10 handstand kick ups (must stand all the way up at top) **
  • 10 push up
  • 10 hollow rocks

**scale: keep hands on floor and practice the kick up movement

 

WOD 11.20.14 Thursday

Warmup

  • Run 300m
  • 50 Double Unders or 150 Singles

2x:

  • 10 Alternating V-ups
  • 10 Single Leg Bridges w/3 sec Hold (5/leg)
  • 10 Air Squats
  • 10 Banded Good Mornings

A. Deadlift

  • Find 1RM

B. AMRAP 14

  • 5 Deadlifts (255/175#)(185/95#)(95/65#)
  • 10 Air Squats
  • 20 Double Unders/100 Singles

C. EMOM 8

  • 10 Push-ups (advanced: 35/25# plate)
  • 10 Superman

D. CoolDown

  •  600m Run/Jog