Sunday WOD 022213

warmup with a 400 run, then we will get to some RKC planks, and whatever swings, snatches and stretches to get you loose.

4 RFT:
25 Curtis Ps (kb clean, squat, lunge, press, repeat for other side)
run 800ish (my street and Bretts)

Friday WOD

nothing today but front squats, single leg deadlifts and some presses.

warmup with CC squats, 3x4 Janda, 25 air squats

FS 7x5

* work these in b/t sets: single leg DL w/70#kb, 8 reps & 5-3-2 single arm press *

Thursday 022113

Warmup: CC pushups, pullups, 20swings L/R, 5-3-2 1arm press, 5 windmills L/R

1:50 plank

PC & press 7x5

150 heavy swings for time

Wednesday work 022013

am shift @ 5:15, pm shift @ 8, pick one

Warmup: frog stretch, wall squats, cossack squats, 20 swings L/R, get a feel for kb windmill

BS 1x? @225# but leave 1 rep in the tank. Rememberize that number.

4 min (2 min L/2 min R):
Clean
Squat
Press
(Rise from the squat locked out, rest in the rack position, kb never touches the ground)

Rest 2 min

10 kb c&j L/R to 100

Rest 2 min

30 L/R 1 arm swings or 60 heavy swings, 1 set

WODs for the next few weeks...

alright, so I know you guys like to just come workout, not think, then come back next time. I will do the thinking, but I wanted to give you a heads up about the next few weeks.

I'm not going to make our schedule rigid really, but I am going to try to have a bit more consistency in our routine.

I think the CC is working well as a part of the warmup. I also want to work in some light kb movements as well. They seem to loosen everything up pretty well. I'm still a bit aloof on the mobility stuff so be sure to stretch what we are using each time. 

We are backing off of the 20 rep back squat for a bit; I'm thinking we could use a mental break for awhile. Instead, we will be doing the "one lift a day" program, somewhat loosely, as detailed by Dan John. We will also be doing some tabatas.

So, we will still keep the variety and randomness but I will give you a peek of the movements we will work on each week.

Speaking of which, this week will feature: squats, miltary press, deads and heavy kb lifts.

For Monday 021813, at 5:15 am,

warmup with 30 light swings, snatches and cleans (15 L/R and not necessarily in that order), 4 total TGU, 1:45 plank.

7x5 DL

that is all.

Friday WOD

Friday WOD, 5:15 am 021513

warmup: stretch/mob on board, 30 kb snatch, 1:40 plank

Nancy - 5 RFT of:

15 OHS 95#
run 400 M

then,
50 reps of any vertical or horizontal pull, or any combination

Thursday WOD

Thursday 021413, 515 am

warmup: CC pullups, HSPU, bridges

plank 1:30, Janda 3x4

15 H2H swings, 15 snatch, 15 cleans TOTAL

AMRAP through the following circuit: 

kb clean & 8 jerks, L/R

HSPU, 2x75% reps, rest 30 sec b/t each set

DL 8x225#

kb clean and 8 jerks, L/R

*loaded carries of any kind and at least 75 meters or so between rounds of the circuit*