WOD 3.2.15 Monday

A. Back Squat

  • 7×3

B. Bench Press

  • 7×3

C. With a 21 min. running clock…
1. AMRAP 5

  • 12 Power Skaters
  • 12 Pushups
  • 12 Front Squats, 135/95

Rest 3 Minutes

2. AMRAP 5

  • 10 Power Skaters
  • 10 Pushups
  • 10 Front Squats, 135/95

Rest 3 Minutes

3. AMRAP 5

  • 8 Power Skaters
  • 8 Pushups
  • 8 Front Squats, 135/95

WOD 12.1.14 Monday

Warm up:

  • Foam Roll
  • Run 400 m
  • Agile 8

A. Back Squats

  • 5-5-5-5-5

B. The Baseline WOD – Perform for time:

  • 500 m row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

C. Core:  4 minutes

  • Tabata: elbow plank walk

D. Cool Down: 2 x 30 sec each

  • Toe touch circles
  • Triceps stretch
  • Standing Quad stretch (flamingo)
  • straddle stretch
  • Down dog to Cobra

WOD 9.3.13

Plate 163, 'Jumping, standing broad jump'

A. EMOM for 5 minutes

  • 5 Backs Squats
  • (try to use 60% of bodyweight if you are capable, otherwise use the heaviest loading you can with good form.)

B. Standing Broad Jump Test

  • 5 Attempts to establish the max distance possible in one jump.
  • Must jump and land with two feet together.
  • Falling or taking a step forward negates your attempt.

C. AMRAP 15

  • 10  Kettlebell Lunges (35kg/25kg)
  • 30 second Plank
  • 10 Goblet Squats
  • 200m Run

D. 3x

  • 30 sec. Handstand Hold
  • 30 sec. Glute Stretch/side (pigeon)

 

WOD 8.27.13

A. Every 75 seconds for  (6 sets)

  • 5 Back Squats (Heavier than last time)

Rest 2 minutes, then EMOM for 6 minutes

  • 8 Narrow Stance Good Mornings

B. 2 Rounds for Time:

  • 15 Hang Power Cleans (85/55)
  • 15 Front Squats (85/55)
  • 400m Run

C. 2x

  • Banded Lat Stretch 30sec/side
  • Lunge Stretch 30sec/side
  • Good-Mornings

    Good-Mornings (Photo credit: Wikipedia)

WOD 8.20.13

A. EMOM for 6 minutes

  • 5 Back Squats

Rest 2 minutes, then: EMOM for 6 minutes

  • 12 Wall Balls

B. 6x

  • Suicide Race

2 min. Rest

*No times, simply race the other people in your class

C. 2x

  • Couch Stretch  30sec/side
  • Banded Hamstrings Stretch 30sec/side

 

Watch this wall ball video showing the proper points of performance: (Careful: Turn down the volume before watching…)

 

Kelly Starrett, from http://www.MobilityWOD.com project, on why you need to squat: