2 October 2013
Warm Up
20 burpee pull ups, 20 front squats, 40 sit ups,
samson stretch
Conditioning
800m sprint for time
WOD
Hang Clean and Jerk-
5 to 10 sets of 2 Hang Clean and Jerk at highest weight possible
Warm Up
20 burpee pull ups, 20 front squats, 40 sit ups,
samson stretch
Conditioning
800m sprint for time
WOD
Hang Clean and Jerk-
5 to 10 sets of 2 Hang Clean and Jerk at highest weight possible
Warm Up
3 rounds of:
10 parallete lateral jumps, 10 toes to bar, 10 overhead squats, 10 strict pull ups, 10 sit ups
samson stretch
Skill/Strength
10 mins to find 1RM weighted pull up
WOD
5 rounds for time of 1 min back squat (70% 1RM), 1 min rest
1 min burpees, 1 min rest
Warm Up
500m row
15 ring pull ups
15 ring dips
15 handstand push ups
15 mountain climbers
15 burpees
15 chest to bar pull ups
samson stretch
Skill/Strength
3 rounds of 30 second flexed arm hang, 30 sec L hold, 30 sec plank, 30 sec rest
WOD
9 Rounds of:
11 Deadlift at 60% 1RM
60 Double Unders
Warm Up
2 rounds of hill sprint, 10 overhead squats with PVC, 10 sit ups, 10 pull ups, 10 parallete jumps, 10 ring dips
WOD
DECK OF CARDS PARTNER COMPETITION!
Grab a deck of playing cards.
The suit represents the exercise.
The number represents the reps. (Jack=11 Queen=12 King=13 Ace=14)
Jokers=5 reps of each exercise
Spades = Sit Ups
Hearts = Burpees
Clubs = Squats
Diamonds = Double Unders (3 single unders scaled)
Warm Up
Parking Lot Drills
20 each of:
lunges, split jerk press/push press/push jerk with PVC/bar
samson stretch
Strength
split stance press 4 sets of 5 starting at 50%
WOD
3 RFT: 1K row, 20 split jerk (135/95#)
