WOD 10.13.14 Monday

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SMFR: Stiff parts

Warm-up: Run 600m/ Row 1K /AirDyne 1 mile

10 each: hip circles/ inch worms/ slam balls/ v-sit to roll-up/ tuck jumps/ air squats (after 30s lunge stretch)

A.EMOM 8

  • 4 Back Squat (155/115)(135/95)

B. OHS

  • build to a max

C. Bear Complex

5 Rounds- 7 Circuits Equals One Round

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

***Add weight during each round, working up to your heaviest during the final round – round 5.

D. 3x

  • Max effort HS walk/hold on wall ; rest as needed

WOd 10.25.13 Friday

A. 3 Rounds

  • 5-7 heavy deadlifts
  • 30 Sec Rest
  • 30 Sec Handstand support
  • 30 Sec Rest

B. 3 Rounds

  • Max Deadlifts (115/85)
  • 30 Sec Rest
  • Max Unbroken Push-Ups
  • 1 Min Rest

*pick a weight where the deadlifts have good mechanics but are still challenging. Push-ups break when movement stops.

C. 3 Rounds

  • 20 Double Unders
  • 3 ball-ups (on rings) to front lever

Check out this video on front lever:  www.http://gymnasticswod.com/content/tuck-front-lever

Front lever

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)