WOD 4.1.15 Wednesday

A. Front Squat

  • 5×2 – across

B.  Bench Press

  • 5×5 – across

C. AMRAP 12

  • 40m Heavy Farmer’s Carry
  • 20 KBS (50/35)
  • 16 RFESS w/BB or DB (8/leg)
  • 12 Pull ups

D. Core 3x

  • 10 Dead bugs
  • 4/side TGU
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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 6.18.14 WEdnesday

A. Clean Technique Complex

2 sets of thecomplex will be completed, one set with the bar only (or PVC) and one set with approximately 20-30% body weight.

  • Halting clean deadlift – 3 position (1 inch off floor, above knee, high hang – hold each 3 sec) x 6
  • Clean Pull from high hang x 6
  • Power Clean + Front Squat x 6(1+1)
  • Full Clean x 6
  • Split jerk x 6

B. Tempo Back Squats: 32×1

  • 6-6-6-6

C. 4 RFT

  • 20 slam balls (20/15#)
  • 25 (2-count) hi-knee running in place

D. 3 sets not for time:

  • 50m Offset Farmer’s carry (KB 50/30#)
  • 10 Weighted pushups (45/25# plate)

E.  2 sets: (Optional)

  • 3 TGU/side
  • 10 T2B