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4 Sept 2013

Warm Up

3 mins of double unders, 

20 good mornings, 20 front squats with PVC, 20 med ball slams, 

20 med ball cleans, 20 med ball push ups, 

samson stretch

Strength

Deadlift 4 sets of 5 at 70%+ 1RM

WOD

1 min max deadlift at 50% 1RM, 1 min rest 

2 min max push ups holding deadlift bar (chest to bar), 1 min rest

3 mins max double unders, 1 min rest 

4 mins max wall balls, 1 min rest 

5 mins max med ball cleans

3 Sept 2013

Warm Up

7 min AMRAP of: 

40m of lunges, 5 push ups, 10 air squats, 

40m of lunges, 5 jumping air squats, 5 clapping push ups. 

End with 20 pull ups and 4 x 20 sec flexed arm hang with 20 sec rest.

Skill (Speed)

4 x 100m relay

Best of 2 attempts per team

WOD

Team WOD Tuesday! 

 Group of 4 Obstacle Course 8 minuate AMRAP

While one person is doing obstacle course, the others are in plank position

2 Sept 2013

Warm Up

3 rounds of:

 parking lot sprint, 10 overhead squats (PVC), 10 snatch balance (PVC), 10 parallete jumps, 10 pull ups, samson stretch

Skill/Strength

Burgener warm up and skill transfer drills

 2 sets of 10 snatch at 50% 1RM.

WOD

Snatch EMOM/Death by Pull Ups. 

Every minute do 1 snatch at 70% 1RM and increase by 1 pull up each minute until failure.