Thursday WOD 013113

Thursday 013113 at 5:15 am

warmup: CC push, pull, bridge

1 min plank, a few 1 arm swings, a few snatches

Ladder your reps 2-4-6-8-10-8-6-4-2

1 arm swing-clean-FS, L/R
chins
hindu pushups

Tuesday WOD

013013 at 515 am

Static warmup today: 1 min plank, snatch hold 45 sec (shut up), ring support 20 sec, L hold 15 sec. Run through twice.

Stretch your hammies, hip flexors, glutes & back.

DL I go-you go 8 reps 201# for 5 min

Odd man out does either TGU or getup situps for same 5 min.

Rest 1 min. Rotate through until everyone gets a total of 10 min DL & 5 min getup practice.

With any time left work on movement weaknesses with 50-60% loads.

Tuesday WOD

Warmup: 25 slow & wiiiiide pushups, 25 squats, a few chins

Stretch, stretch, stretch

Clean & press 1-2-3-2-1 use a lighter load to grease the groove

If you choose a moderate to heavy load, do 1-2-1.

Ladder up & down 3-5 sets (1 side or both)

BS 1x15 95#, 1x15 115#, 1x10 135#

Monday WOD

Monday 012813 at 5:15 am

warmup: CC-bridge, HSP

goblet squat (bottoms up) to 15 or 20
1 arm swing, clean, snatch, 3x3, 24kg

complex: 3x8 (compliments to the chef, Coach Dan John)
Power Clean
Military Press
Back Squat
Good Morning
Behind the neck press
Front Squat

* once you start the complex, don't put the bar down until you are finished with the last movement *

* if you're the spectator, get your batwings and 1 arm presses in *

Sunday WOD-snatches for everyone

Sunday WOD-012713 at 2:30 pm

warmup with CC: HSP, HLR, pullups, kb snatch 16kg & 24kg, 2 TGU (heavy as you can go safely), accumulate 2 min plank

1x20 BS

Power Snatch 3x3
Snatch Grip DL 3x3
Snatch 3x3

tabata FS 

Friday work-TGU, squats and swings

warmup with CC: pushupsx3 and squatsx3, a few swings, a few snatches, a few goblet squats

300 2-hand swings: break them up however you choose. when you end a set, do 5 TGU (1=L&R) and 8 FS 2xkb in the rack.

a complex and a few back squats...

Wednesday 012313 WOD, 5:15 am OR 7 something pm

Warmup with a few swings, snatches, front squats and goblet squats. not too many, just enough to get the blood flowing and get loosened up.

Get a few reps of the bird dog and 5x10 sec holds of the bat wing thing.

Barbell Complex: 5x3 of bent over row (BR), PC, FS, MP, good morning (GM), 95#
perform each set of reps for each movement before putting the barbell down.

and, a few back squats...

BS 2x30, 95#
yep, complete 2 sets of 30 back squats.

*while waiting your turn on the complex or squats, get in a couple sets of 1 arm press, 2-3-5