(240) 317-5303

17 August 2013

Warm Up

400m run

20 overhead squats with PVC

20 snatch balance

20 sit ups

20 pull ups

Skill

Burgener Warm Up

Skill Transfer Drills (Coaches Choice)

WOD

Hang Power Snatch 

7 sets of 3

16 August 2013

Warm Up

500m row

50 double unders

20 good mornings

20 pull ups

40 sit ups

samson stretch


Strength

Deadlift 5 sets of 3 HEAVY

WOD

1K row and 100 med ball cleans for time

15 August 2013

Warm Up

20 mountain climbers (2 count), 20 sit ups, 10 wall ball, 10 med ball cleans, 20 strict pull ups, 20 clapping push ups, samson stretch

Skill

20 mountain climbers (2 count), 20 sit ups, 10 wall ball, 10 med ball cleans, 20 strict pull ups, 20 clapping push ups, samson stretch

WOD

5 Rounds: 

15 Handstand Push Ups, 

15 Wall Ball, 

200m run, 

1 min rest

13 August 2013

Warm Up

200m run 

20 front squats with pvc

10 jumping air squats 

20 sit ups 

20 push ups 

samson stretch

Skill/Strength

Hollow Hold 3 mins

WOD

Hero WOD “Klepto”: 

4 RFT:

 27 box jumps (24″)

20 burpees

11 squat cleans (145#)

12 August 2013

Warm Up

500m row

3 sets of max dead hang pull ups

30 overhead squats (PVC)

10 pass throughs with PVC

15 wall ball

1 min max sit ups

WOD

**500m row time trial**

Front Squats

5-7 sets of 3 HEAVY

11 July 2013

Warm Up

2 mins double unders

5 broad jumps for max distance

15 push ups

15 pull ups

25 overhead squats with PVC

3 min hollow hold as a group

max ring support test

Skill

Turkish Get Up

WOD

Turkish Get Ups (2/1.5 pood) and Ring Dips

10/1….1/10

25 minute cutoff

8 August 2013

Warm Up

200m run 

50 double unders

20 parallete jumps, 20 med ball cleans, 20 front squats with PVC

samson stretch

Skill/Strength

Sumo Deadlift 5 sets of 3 HEAVY

WOD

8 rounds (rounds start every 3 mins*): 200m run and 20 double unders

*rest when complete with round until end of 3 min interval, attempting to maintain or beat time from last round.

9 August 2013

Warm Up

10 min AMRAP: 

5 burpees, 5 wall ball, 5 medicine ball cleans, 5 toes to bar, 5 push ups

samson stretch

Skill/Strength

Burgener Warm Up, 2 sets of 10 snatch at light/medium weight

WOD

15, 12, 9 Snatch and Box Jump (115/85)

7 August 2013

Warm Up

400m jog then 7 min amrap of 3 pull ups, 5 wall ball, 7 sit ups

samson stretch

WOD

10 rounds of 2 Back Squat (HEAVY) and 1 rope climb

 Score = reps times weight /time