Monday 040113 at 515 am
warmup:
2x: dead hang hold, bridge hold, 1:00 plank
3L/3R TGU
21-15-9
kb thruster L, kb thruster R
pullups
Sunday, March 31, 2013
Thursday, March 21, 2013
Friday funday
40 med ball cleans, 20 ring rows, 10 slow pushups
10 kb goblet cleans, 20 ring rows, 40
pushups
Planks: 3x 1:00/0:30
BS 2x30
AMRAP
10 L arm swings
5 Spider-Man pushups
10 R arm swings
5 Hindu pushups
15 gob squats
10 kb goblet cleans, 20 ring rows, 40
pushups
Planks: 3x 1:00/0:30
BS 2x30
AMRAP
10 L arm swings
5 Spider-Man pushups
10 R arm swings
5 Hindu pushups
15 gob squats
Wednesday, March 20, 2013
Thursday WOD 032113
Quick warmup: 50 pushups, 40 squats, 30 swings, 20 med ball cleans, 10 hspu, 5 kb press
AMRAP
5 reps of each:
PC
Thruster
Good morning
Row
Curl
AMRAP
5 reps of each:
PC
Thruster
Good morning
Row
Curl
Monday, March 18, 2013
Tuesday WOD 031913
warmup: hold the following positions for time; just a few seconds past discomfort
L-hold, HS hold, plank, kb snatch hold, bottom of squat hold, dead hang, bridge hold
21-15-12-9-6 (63 total)
DL 200#
ring dips
kb swings (1 or 2 arm, your choice)
1x? BP
1x? Rows
L-hold, HS hold, plank, kb snatch hold, bottom of squat hold, dead hang, bridge hold
21-15-12-9-6 (63 total)
DL 200#
ring dips
kb swings (1 or 2 arm, your choice)
1x? BP
1x? Rows
Sunday, March 17, 2013
Monday 515 am 031813
15 spiderman pushups
10 HLR
15 divebombers
10 HLR
15 spiderman pushups
20 light goblet squat
Loaded carries 4 rounds:
2kb racked, 8 steps, squat-lunge-squat-lunge x2 out
1 kb snatch hold & 1 kb FC return
20 burpees in the yard
10 HLR
15 divebombers
10 HLR
15 spiderman pushups
20 light goblet squat
Loaded carries 4 rounds:
2kb racked, 8 steps, squat-lunge-squat-lunge x2 out
1 kb snatch hold & 1 kb FC return
20 burpees in the yard
Thursday, March 14, 2013
Friday WOD 031513
warmup with 2 TGU per side, regular plank 2:00, 10 divebombers
50 reps each:
2xkb FS
PC + 10 step ups (5 sets of these)
box jumps
HSPU
50 reps each:
2xkb FS
PC + 10 step ups (5 sets of these)
box jumps
HSPU
Tuesday, March 12, 2013
Wednesday WOD
Warmup RKC planks: 3 min 20/20
25 squats
Work:
10-2 min rounds of:
5 pullups
3 c&p
1 hlr
5 snatch L/R
* your rest is whatever time is left in each 2 min round, if any. Ouch. *
BP afterward
25 squats
Work:
10-2 min rounds of:
5 pullups
3 c&p
1 hlr
5 snatch L/R
* your rest is whatever time is left in each 2 min round, if any. Ouch. *
BP afterward
Monday, March 11, 2013
Tuesday WOD
RKC planks 4:30 15/15
CC: 1 round of hspu, bridge, pushup
From the mothership:
AMRAP
DL x5
Sprints: driveway to light, recovery jog back
CC: 1 round of hspu, bridge, pushup
From the mothership:
AMRAP
DL x5
Sprints: driveway to light, recovery jog back
Sunday, March 10, 2013
Monday WOD 031113
Left side: 1-10-1 one arm swings
Right side: clean & press
Run 800
Switch sides
Run 800
PC 1x10
Bent rows 1x10
Right side: clean & press
Run 800
Switch sides
Run 800
PC 1x10
Bent rows 1x10
Tuesday, March 5, 2013
Wednesday 030613 WOD
Warmup: CC squats & hspu, 50 swings
RKC planks x6 15/15
AMRAP
DL x4 225#
Double kb jerks x4
Every 3rd round MR wide pushups -1
Pullup ladders or rope climb
RKC planks x6 15/15
AMRAP
DL x4 225#
Double kb jerks x4
Every 3rd round MR wide pushups -1
Pullup ladders or rope climb
Monday, March 4, 2013
Tuesday WOD
Warmup with a few swings & CC bridges & pushups (1 round)
RKC planks: 15 sec on/15 sec off, 6 rounds
4 RFT :
8 PC
800 run (sprint, recover, sprint, recover, etc.)
RKC planks: 15 sec on/15 sec off, 6 rounds
4 RFT :
8 PC
800 run (sprint, recover, sprint, recover, etc.)
Sunday, March 3, 2013
Monday WOD
Monday 030413 @ 515 am
Warmup with kb
Front squats: quantity TBD but it might not be pleasant
Warmup with kb
Front squats: quantity TBD but it might not be pleasant
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