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