Skill:
Dead Lift
WOD:
The Verve
10 min AMRAP ladder
3 Hang power snatches
-RTG 95/65 RX 75/55
3 Box jumps
-RTG30/24 RX 24/20
6 Hang power snatches
6 Box Jumps
9 Hang power snatches
9 Box jumps
add 3 each round until time elapses or you pass out
Thursday 01/16/14
Skill:
Pendlay Row
(5x5 going up in weight with each set)
WOD:
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals
Pendlay Row
(5x5 going up in weight with each set)
WOD:
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals
Wednesday 01/15/14
TODAY: Mobility WOD at 10 am and 7 Pm
( replaces regular WOD)
Skill:
Bear Complex
-15 min to work up to a 1 RM Bear Complex
WOD:
Da da da double unders Really!!!!!
8 min AMRAP
5 Cleans RTG
-155/115 RX 135/95
30 Double unders
( SU 150)
( replaces regular WOD)
Skill:
Bear Complex
-15 min to work up to a 1 RM Bear Complex
WOD:
Da da da double unders Really!!!!!
8 min AMRAP
5 Cleans RTG
-155/115 RX 135/95
30 Double unders
( SU 150)
Tuesday 01/14/14
Skill:
BenchPress -Follow Wendler
WOD:
Jelly filled donuts
4 RFT
50 M Sled pull
-RTG 225/180 RX 180/135
10 Wallballs
- 20/14
400 M Run
BenchPress -Follow Wendler
WOD:
Jelly filled donuts
4 RFT
50 M Sled pull
-RTG 225/180 RX 180/135
10 Wallballs
- 20/14
400 M Run
Saturday 01/11/14
SKILL:
no skill today, long WOD
Huey
Dewey
and... Louie ????
WAIT A MINUTE!
Look! It's Skeeter, Scooter and Mace !!
WOD:
3 person team
100 "over your partner" planking burpees
(1 athlete rest, 1 planks, 1 does burpees over partner)
100 Slam balls
-20/10 (throw the ball down between your partners feet , then they pick it up and do the same to the next partner)
100 Wall balls ( First athlete throws wall ball to designated height on wall partner catches it , does the same to the 3rd partner)
-20/14
100 Medicine ball toss sit ups
( Each athlete does sit ups tossing medicine ball back and forth between partners using 1 medicine ball.)
no skill today, long WOD
Huey
Dewey
and... Louie ????
WAIT A MINUTE!
Look! It's Skeeter, Scooter and Mace !!
WOD:
3 person team
100 "over your partner" planking burpees
(1 athlete rest, 1 planks, 1 does burpees over partner)
100 Slam balls
-20/10 (throw the ball down between your partners feet , then they pick it up and do the same to the next partner)
100 Wall balls ( First athlete throws wall ball to designated height on wall partner catches it , does the same to the 3rd partner)
-20/14
100 Medicine ball toss sit ups
( Each athlete does sit ups tossing medicine ball back and forth between partners using 1 medicine ball.)
Friday 01/10/14
SKILL:
Deadlifts follow Wendler
WOD:
8 MIN AMRAP
8 Alternating KB snatches
-53/35
8 Burpee over box jumps
-RTG 30/24 RX 24/20
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