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