WOD 4/26/14
8 rounds for time of:
10 Burpees
15 Jumping Alternating Lunges
20 Double Unders
200 Meters
Rest 1:30
WOD 4/25/14
Max Effort Lower Body Overhead Squat : 1 Rep Max Then: Complete as many rounds as possible in 10 mins of: 7 Thrusters, 115/75 lbs 7 Burpee (Bar Facing)s Buyout Tabata Hollow Body (always keep lower back in contact with floor. Drop legs when necessary and cross arms across chest if necessary as well. Same…
WOD 4/24/14
Every 1 min for 10 mins do: 3 Power Cleans, 70% 1RM 1 Front Squat, 70% 1RM Then: The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. Final score is the total number of reps for all 5…
WOD 4/23/14
Narrow Grip Bench Press 3×8
Bent Over Rows 3×8
Then:
100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups
Buyout
Muscle Up Challenge
Tricep Extensions 3×12
Row 4×500 meters with 100 easy between pieces.
WOD 4/22/14
Hollow Body and Arched Body Practice and Drills Be prepared to have some very sore abs. This drill is one of the most basic strength exercises for gymnastics movements and VERY FEW non-gymnasts do it well. Most can’t do it at all. (hint: pikes aren’t hollow body) Then: 5 rounds for time of: 10 Wall…
WOD 4/21/14
Dynamic Effort Lower Body Front Squat 8 x 3 at 60% Squat deep as possible, hold bottom for 3 seconds and stand up quickly as possible Banded Deadlift 7 x 1 at 60% Then: Complete as many rounds as possible in 10 minutes of 5 Squat Cleans, 155/115 lbs 5 Deadlifts, 155/115 lbs Buyout Bar…
WOD 4/18/14
Max Effort Upper Body
Not today have your shoulders send me a thank you letter.
Then:
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Run, 400 m
15 Overhead Squats, 95/65 lbs
Buyout
Death by 10 meters
Muscle up Challenge
GHD Situps 4×20
WOD 4/17/14
Every 1 min for 10 mins do:
2 Power Snatches, 70% 1RM
2 Overhead Squats, 70% 1RM
1 Squat Snatch, 70% 1RM
2 Overhead Squats, 70% 1RM
1 Squat Snatch, 70% 1RM
Then:
Complete as many rounds as possible in 20 Minutes of:
5 Deadlifts, 135/95 lbs
3 Power Cleans, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
10 Burpees
3 Power Cleans, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
10 Burpees
Buyout
2×200 Tire Drags
WOD 4/16/14
Max Effort Lower Body
Sumo Deadlift : 1 Rep Max
Sumo Deadlift 4×8
Then:
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders
Buyout
Muscle Up Challenge
3×20 Straight Leg Deadlifts
3×20 Straight Leg Deadlifts
WOD 4/15/14
RKC/SFG Snatch Complete 100 Kettlebell Snatches within a 5 minute time limit Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg – 100/5min Men Seniors (65 and over) – 20kg – 50/3min Women Open Class up to 56kg/123.5lbs – 12kg…