4-27-12
Strength
P1
Plower clean 5×3
P2
Snatch practice or
power snatch 7×1
Then…..
TGU-max alternating arms in 4 min.
then…
Tabata KB SDHP
then…
TGU max alternating arms in 4 min
Post weight and time to comment.
MobilityWOD
4-26-12
Strength
P1
Back squat 3×5
Bench press 3×5
P2
OH squat 2,2,2,2,2
Bench press 2.2.2.2,2
Then…..
21-15-9
Deadlift 225/135#
manmakers 45/30#
60 sec superman hold btw. rnds
Post weights and time to comments.
Mobility WOD
4-25-12
Complete for time:
Run 880 meters
70 box jumps
60 OH lunge
steps (30/30 w/ 45/25#)
50 pushups
40 box jumps
30 OH lunge steps
(15/15 w/ 45/25#)
20 pushups
Run 880 meters
Post time to comments.
Mobility WOD
4-24-12
Strength
P1
Deadlift 5rm
P2
Deadlift 3rm
Then…..
Complete AMRAP in 12 minutes of:
DB thruster 1 rep
DB press 1 rep
DB thruster 2 rep
DB press 2 rep
DB thruster 3 rep
etc. “climb the ladder”
Post rounds and weights to comments.
Mobility WOD
4-23-12
Strength
P1
Back squats 3×5
shoulder press 3×5
P2
Front squats 5,5,5
Push Press 3,3,3,3,3
Then…..
Complete 5 rft:
15 KB swings 60/45#
10 toes to bar
5 burpees
Post time and weight to comments.
Mobility WOD
4-19-12
Strength
P1
Back squats 3×5
Floor press 3×5
P2
Front squat 3rm
Floor press 3rm
Then…..
AMRAP/15 min
7 DB snatch (ea arm) 45/30#
14 lateral jump (ea leg)
Rest 1 min then…….
CFT:
100 situps
100 supermans
Segment as you wish.
Post rounds and time to comments.
Mobility WOD
4-18-12
Complete for time:
500 m. row
400′ bear crawl
30 gamestyle pushups
30 DU
20 gamestyle pushups
20 DU
10 gamestyle pushups
10 DU
Post time to comments.
Mobility WOD
4-17-12
Strength
P1
Deadlift 5RM
P2
Deadlift 3,3,3,3,3
Then…..
AMRAP/ 12 min.
5 deadlifts 225/155#
4 reps ea leg box steps/with wt. 45/30#
3 reps ea leg DB lunges /with wt. 45/30#
Post weights and total rounds to comments.
Mobility WOD
4-16-12
Strength
P1
Back squats 3×5
Shoulder press 3×5
P2
Back squat 1 RM
Shoulder press 1RM
Then…..
Complete for time:
440m run
30 KB SDHP
440m run
30 KB swings
440m run
30 burpees
Post weight and time to comments.
Mobility WOD
4-13-12
Strength:
P1
Power cleans 5×3
P2
Power cleans 1,1,1,1,1
Then…..
“Grace” 135/95#
for time
Then…..Tabata:
BTB Squats
Pushups
Post scale and time to comments.
Mobility WOD
