20140327

Warm Up

2x

50 DU's

1 min handstand

3 fwd roll to pistol

3 skin the cats

10 pull ups

10 dips

1 min bottom of the squat

Weighted dumbbell Step Ups

16-16-16-16 (8 each leg)

WOD 1

42 Dumbbell snatches (alt arms)

21 Push ups

30 Dumbbell snatches (alt arms)

15 Push ups

18 Dumbbell snatches (alt arms)

9 Push ups

 

Dumbbell snatches demo'd at this link.

http://youtu.be/yV3-0q-0fwI

20140325

Warm Up
10 Squats
10 Perfect Burpees
2 min Plank hold
Unilateral loading drill
Wall facing handstand drill
10 strict pull ups/ ring rows
Thoracic spine mobility
3 Cartwheels

WOD
'Dirty 30'
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 Walking Lunges
30 Knees to Elbows
30 Push Press
30 good Mornings
30 Wall Balls
30 Burpees
30 Double Unders
 

20140318

Warm Up
2x
50 Dot Drill
20 Mountain Climbers
5 Super Slow squat
1 min bottom of squat
5-1 push ups
10 hollow rocks

WOD
4 RFT
400m Run (2 laps) or 400m row
10 Toes to Bar
15 Push Press (shoulder to Overhead)
20 Wall Balls
25 Double Unders


 

20140313

)

Warm Up (2x)
20 Hollow rock to superman
20 Push Ups
2 Agility ladder
1 min at bottom of squat
1 min handstand
10m inchworm

Mobility
hip and thoracic

WOD 1
EMOM 10 mins
10 Back Squat @ 50% 1RM
250m Row

WOD 2
4 RFT
20 alternating DB Shoulder Press
20 Toes to Bar
20 DB Walking Lunges

20140214

Strength
EMOM 10 mins
5 DL (odd) @70%1RM
5 Bar Facing Burpees (even)

WOD
Dead Lifts
Box Jumps
Wall Balls

20140306

Crimes Against Rowing - Tabata Times Article

WOD 1
EMOM for 12 mins
odd mins
1 SP, 2 PP, 3 PJ
even mins
10 box jumps

WOD 2
Rowing Helen
3 RFT
500m Row
21 KB Swings
12 Pull Ups
 

20140204

WOD 1

Partner row 4km

Each person rows 500m

Rest while partner rows

WOD 2

4 RFT

10 pull ups

15 push press

20 wall balls

Happy 14.1