WOD 5.1.15 Friday– Yep, Squats Again!!!

A. Close-stance Back Squat w/pause and belt

  • 10-10-5-5-3-3-1-1

B. 8 Rounds

  •  30 sec AirDyne Bike @90%
    • rest walk 30 sec
  • 30 sec Mountain Climbers
    • rest walk 30 sec
  • 30 sec Power Skaters
    • rest walk 30 sec

C.  3x

  • 10 HR Push ups
  • 10 Ring v-outs
  • 10 slam balls
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WOD 4.7.15 Tuesday

Warmup Skill: Snatch Progressions w/Bar or Dowel– Drills:

  • 10 Overhead Squat
  • 10 Snatch Balance
  • 10 S.O.T.S Press

A. Snatch:

  • 3-2-2-1-1-1-1-1

Must be a “Squat Snatch” unless incapable of overhead squatting then, power snatch is acceptable
Rest as needed between sets, goal is to progress through weight and find a 1 Rep Max. 20 minute time cap.

B. EMOM 10

  • ODD = 5 or 6 Power Snatches (95/65#) (ADV=115/75#) Pick weight to go unbroken w/ perfect form!!!
  • EVEN = Max Burpees

SCORE= number of total burpees completed in 10 minutes.

C. Cool down

  • 5 minutes: walk/ jog /run /bike/ or row
  • Then, foam roll/ smash tight muscles

WOD 4.2.15 Thursday

Warmup:

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

A. Dead Lift (15-20 mins)

  • Test: 1RM

B. “Annie”: 50-40-30-20-10 Reps for Time:

  • Double Unders (4x singles)
  • Ab Mat Sit-ups

C. AMRAP 10

  • 10 Ring Dip
  • 10 Pullups
  • 10 Empty Bar Squat Jumps

WOD 3.30.15 Monday

A. Squat- 80% of 1RM

  • 3×5

B. Super set – 80% of 1RM

  • 3×5 Strict Press
  • 2×5 Deadlift

C. Conditioning- 3 Rounds

30sec ON/10sec OFF:

  • KBS
  • Push-ups
  • Seal Jacks (Speed)
  • Mountain Climbers
  • Hollow Rocks or V-ups
  • KB Front Squat

D. Core- 3x

  • 4/side Spiderman Pushup
  • Stir-the-Pot (arms on swiss ball OR feet in rings)
  • Band-Resisted Anti-Rotational Press

 

 

 

WOD 3.26.15 Thursday

https://surfathleticscrossfit.files.wordpress.com/2015/03/screen-shot-2015-03-23-at-3-33-27-pm.png?w=283&h=119

Warmup:

  • Foam Roll
  • Agile 8
  • 1 mile: Run/jog/walk  (bad back?… row or ride 2 miles)

A. Gymnastic Skills (choose 2 or more) 30 minutes

  • Kipping (practice on floor and bar)
  • headstands
  • handstands/walking
  • Ring dips
  • candlestick to stand/ shoulder rolls
  • hollow rocks
  • core work

B. Mobility

  • Ankles
  • knees
  • hips
  • shoulders

WOD 2.23.15 Monday

https://challengeseries.lurongliving.com/resolution15/images/custom/basefiles/default-user.png

A. AMRAP 7- Lurong Resolution Challenge Re-Test

  • 5 Front Squats
  • 7 Bar Facing Burpees

B. Bench Press

With 50% of your 1 Rep un-rack and do the following without any re-racking…

  • 3 Bench Press
  • 15 Second Hold at the top
  • 3 Bench Press
  • 15 Second hold at the top
  • 3 Bench Press
  • 15 Second hold at the top… Rack it.

Rest about 2 Min

repeat @ 60% and … Then repeat @ 70%.

 C. AMRAP 12

  • Run 200
  • 12 Dumbbell Push Press 45/30
  • 12 Ring Rows