Comments: 0
Category: WOD
Read More

Tuesday 05/06/2014

“Outlaw Day” – Courtesy of: http://theoutlawway.com/2014/05/02/140503-2/ Short Warm-up: Run or Row 400m (easy) Burgerner 1x with PVC, 1x with Bar   Barbell Gymnastics (BBG): 15min to establish 1rm on Snatch 15min to establish 1rm on Clean & Jerk WOD: 21-15-9-6-3: -HSPU -Front Squat (195/125#) -Bar Facing Burpees *20min time cap   Tweet

Comments: 0
Category: WOD
Read More

Monday 05/05/2014

Skill – Introduce the Rower Drill + Practice (20:00) 5 pulls of arms only 5 pulls – arms and bend at the hips (torso moves between 10 and 2 o’clock) 5 pulls – of ½ knee bend 5 pulls – of full knee bend and row *Each athlete perform the Rower Drill 2 times. Then […]

Comments: 2
Category: WOD
Read More

Friday 05/02/2014

Skill:  10:00 Push/Pull Superset -Perform 5+ Strict Pullups -Perform 15+ Strict, slow Pushups *If you can achieve more than 5 strict pullups, go for for more each set. Keep a 1:3 ratio of pullups to pushups. If you get 10 pullups, its 30 strict pushups. *Move with a purpose and try and achieve 5+ rounds […]

Comments: 0
Category: WOD
Read More

Thursday 05/01/14

Work: a)“Perfect Clean & Jerk” – Pick a manageable weight and go 3×5 (12:00) b) Rowing Intervals: (12:00) 12x :30/:30 c) Sled Pulls – Recovery (12:00) -Each person will sled pull down and back 20m (not a sprint, a hard walk…heel touches each time. load weight to your own level of difficulty  *Divide class into […]

Social Widgets powered by AB-WebLog.com.