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Thursday

photo (20)

Al

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3 sets:

8 Split Jerks (moderate loading-not for time)

2 Min Run @ 90% effort

Rest 2 Min

+

Rest 5 (this includes the 2 Min from the above last set)

+

3 sets:

8 OHS @ 22X1 tempo at 50% 1 RM

2 Min No Jump Burpees at high effort

+

Rest 5 (this includes the 2 Min from the above last set)

+

3 sets:

3/5 HSPU

5/7 T2B

Rest 1 min

Cash Out:

5 x 8 scapular raises with 3 second hold at top

 

By |October 1st, 2014|WOD|0 Comments

Wednesday

 photo (19)

A.  Skill Work: Tripod Tuck-Up to Headstand (3 minutes of practice)

Tripod Tuck Up

B.  AMRAP 8

Ascending ladder of KB OHS

10 Hollow Rocks

Kettlebell OHS

C.  Running Cadence Drills:  

1 x Running Drill (Wall Drill, Wall Lean, Run in place, Run)

4x 30 second run @94-96 cadence, 60 seconds rest, then

*1x  Hops with forward lean between EACH run

1 x 2 Min run @ 91 cadence

*rest 2 min

4x 30 second run @94-96 cadence, 60 seconds rest

*1 x Alternating Leg Pulls between each run

Cash Out:

30:30 x 4

Side to Side Stationary Swing

 

By |September 30th, 2014|Uncategorized, WOD|0 Comments

Tuesday

photo (18)

A. 20 Front Squat @ 20X1 tempo

*add 5# from last week

B.  TnG Push Jerk 3-3-3 @ high load

*rest 1 Min between sets

C. AMRAP 12

10 Deadlift (135/95), (L2 115/85), (L3 95/65)

5 T2B (L2 K2E), (L3 T thru Rings), (L4 Hanging knee raises)

1- 15’ Rope Climb (L2 Rope Pulls from floor)

Cash Out:

Wrist Walks

Accumulate a 2 min Bar Hang

By |September 29th, 2014|WOD|0 Comments