Wednesday 050113

Run 400
Stretch, joint mob

MP 3x5

AMRAP
Run 400
Rack walk 200'
Rope climb or 12 ring rows
8 ring dips
5/5 bottoms up cleans
6 hspu
8 gob sq

Choosdy WOD

warmup: joint mob for squats and presses
50 pushups, 50 squats, 50 RDL (1 kb)

WOD:
BP or floor press (single or double) 7x5

if time is left, practice h2h, bottoms up cleans or swing releases

Sunday 042813

warmup: joint mob, bridgework, assisted pistols, divebombers, chins, kb snatches

You decide how many reps of each. Keep it light & happy

50 reps of each:

A press
A pull
A squat
A hinge

Use a barbell, kb or your own bodyweight. Make it challenging but not impossible. Build some confidence today.

Finish with 3 TGU per side. Use the load with which you can use the best form.

Saturday

3x:
1 min plank
30 sec handstand
15 sec L hold

DL 5x4

752 arm swings

2 min jerks R
Rest 1 min
2 min jerks L

75 2 arm swings

Friday Funtime

Warmup : 2x5 FS 2xkb, 2x5 ring pushups, 15 snatch L/R

Work: FS 5x2

10-8-6-4-2-4-6-8-10
Kb cleans L/R
1 arm swings L/R

Kettlebell club?

Hey OGGers, I'm wondering if there would be any interest in, one evening a week this summer, meeting in a park nearby and going through a kettlebell WOD? We could call it the ooltewah kettlebell club-OKC.

Yay? Nay?

Wednesday work

Warmup joint mob, arm bar stretches 2x side, 50 squats, 5 hspu, 5 ring dips

FS 5x2 heavy

45 hspu
45 ring dips
No more than 5 reps per set, focus on power and strength

Arm bar stretch 2x side

Funny.

http://www.tabatatimes.com/6-things-a-crossfitter-wont-tell-you/

Tuesday WOD 042313

Warmup: run 800 (to get the lactic acid pit from sundays wod) then 2 reps of the bear complex with unloaded barbell

Work: the bear complex 95#

5 RFT
7 reps = 1 round
PC, FS, PP, BS, PP touch and go
If you need a rest the hang position is the place for that. Try to complete all 7 reps without putting bar down.

Sunday WOD

8 pm

Warmup: TBD

work:

BS 5x3

A group run (and eventually shuffle) up the mountain & back

Floor press 5x3/3

Saturday WOD

Warmup however you like, you shouldn't need much.

Run the rack with TGU
1/1 16kg, 20kg, 24kg, 28kg, 32kg...then work your way back down. If you work up 2 or 3 bells repeat the sequence again for a total of 10 reps.

Work in pullup ladder between TGU

Friday Funtime

Warmup 3/3 TGU alt each side each rep

Work: 5 rounds for quality reps

8/8 1 arm swings (tip: rotate, relax the arm, pack the shoulder)
3/3 c&p (tip: feet together, lock everything down)
8 HPRGSR (high pull release, goblet squat release)
5/5 1 leg DL

Short rest

5 min snatch (grip saver tip: unwind & let gravity work on the drop)

Thursday work

Warmup with 1 set almost to failure of: pushups, ring rows, 1 arm swings.

Tabata:
Handstand hold
Plank

AMRAP
Double kb press 3-5 reps
FS 2 in the rack 3-5 reps

Wednesday WOD

Warmup: run 400, joint mob

Kb running Elizabeth

21-15-9
Cleans 2xkb
b/t these two run 2 sprints
Ring dips

150 swings for time, 1 arm. Break them up any way you like

Monday barbell wrasslin

041613 @ 515 am

Warmup: joint mobility

100 squats for time

With a barbell, 5x3:

Row
DL
PC
PP
GM
BS

In between your sets, pick a kb lift (swing, clean, snatch or any variation of) & give it some attention.

Friday Funtime

Quick warmup: 30 pushups, 25 squats, 20 kb rows

Planks: 30/30/30 side/center/side x2

10-2 kb snatch by 2s
2-10 double FS by 2s

* 20 1 arm swings each set

Monday WOD 515 am

Warmup: 30 light snatches, 12 spiderman pushups, 1 trip up the rope, 3:30 plank (rest as needed)

AMRAP 20 min
6 kb cleans L/R
Double kb rack walk
Run 400
Rope climb from yore arse

Sunday WOD 7 am

Warmup 3x8 each side: swing, front squat, push press/jerk, kb pushup

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Friday Funtime

515 am WOD

Warmup: hspu, pistol progressions, CC pushup progressions

30 TGU
30 FS
30 BS
30 double kb cleans

Tuesday WOD 040213

515 in the am

Warmup with: a few rounds of bridge holds, getup situps, L-holds, handstand, box jumps on the bumper pile

4 RFT:
8 kb cleans L/R (24 or 32 kg)
Sprint 200, recover 200
Rack walk L out, rack walk R back
25 Spider-Man pushups

Press the heavy kb a time or three before you go.