Thursday, October 31, 2013

Thursday, October 31, 2013

Warm up: daily mobility
PVC Progression
10 ninja mobility
100 jumpropes—-1 bear crawl f/b—-10 push-ups —–15 sit-ups—10 good mornings— ready set go!!!
WOD:
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Tuesday, October 29, 2013

Tuesday, October 29, 2013

Warm up:
Daily stretches and PVC Complex
10 Ninja Mobility
X2
10 scorpion stretches- 10 hollow rocks
10 wall squats – 10 PVC thrusters
1 length broad jump and 100 jumpropes

WOD “Morrison”
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Monday, October 28, 2013

Warm up- daily stretches, PVC progression and Ninja Mobility

x2 100 jumpropes- 10 front PVC squats-

10 push press PVC-  1length bear crawl f/b-

10 push-ups- 10 ring rows

WOD:  Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

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Wednesday, October 23, 2013

Wednesday, October 23, 2013

Warm up: 10 ninja mobility
*2 of
10 squats
10 ring rows
10 sumo deadlift high pulls w/ kettlebell
10 meter handstand walk.. sub stay in handstand hold and alternate touching chest 15 times per hand
10 box jumps
WOD
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Monday, October 21, 2013

Warm up

*2

<10 air squats

1 length hop

1 length skip

 1 length bearcrawl

10 ring rows

10 ghd hip ext

WOD

Walsh

Four rounds for time of:
22 Burpee pull-ups… sub- “just” burpees
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

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