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8:43 pm

141222

P1

A. 4 sets
Feet elevated Ring or TRX Row x 8-10 @ 2111
Rest 30"
40-60" (weighted) forearm plank
Rest 30"
40" hip circle walk (rotate x-walk, monster walk, ankle)
Rest 30"
Arch rock x 20"
Rest 30"

B. EMOM 18-24'
1st minute- 5 pushups, 10 ring or trx row, 15 airsquats
2nd minute- 60" row for calories
3rd minute- rest

P2

A. 4 sets
Bent over row x 6-8 @ 21X1
Rest 15-30"
3-5 dips (weighted if possible) @ 20X1
Rest 60"-90"

B. EMOM 24'
1st minute- AMRAP rounds of Cindy (5 pullups, 10 pushups, 15 airsquats)
2nd minute- 60" AMRAP double unders
3rd minute- rest
***work efficiency and quality and most of all speed

C. 4 x ME L-sit or tuck hold on paralletes, dip bars, boxes or dumbbells or anything that gets you off the ground

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7:07 am

141009 WOD P1&P2



P1

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


D. Quad or lumbar smash

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7:07 am

141009 WOD P1&P2

Warmup 
Row 500m no toe straps 
Hamstring floss 20/20 
Row 250m per leg single leg rowing 
Banded split squat x 20/20 
Cat : cow x 45" 
Pigeon 30"/30" 
Foam roll or smash 4-5'

P1
Review deadlift technique 
2x5 kb Romanian deadlift : 20 calf raises between sets 

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


C. 3 rounds 
Front lever on floor x 2-3 
Hold top of back extension x 30" 
Plate pinch 40-60"


D. Quad or lumbar smash 

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7:07 am

141009 WOD P1&P2

Warmup 
Row 500m no toe straps 
Hamstring floss 20/20 
Row 250m per leg single leg rowing 
Banded split squat x 20/20 
Cat : cow x 45" 
Pigeon 30"/30" 
Foam roll or smash 4-5'

P1
Review deadlift technique 
2x5 kb Romanian deadlift : 20 calf raises between sets 

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


C. 3 rounds 
Front lever on floor x 2-3 
Hold top of back extension x 30" 
Plate pinch 40-60"


D. Quad or lumbar smash 

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8:50 am

WOD 141007 P1&P2

P1&P2

A.

3 sets 

Single arm dumbbell overhead lunge x 10/10 

Rest 45" 

Monster walk x 40-60" 

Rest 45" 

Weighted V-up x 8-10 (use 6-10# med ball)

Rest 45"


B.
Against a 4-minute running clock, perform the following for max reps:
Run Niles and back or 6 floors of stairs 
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps or step ups (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs) (dumbbells are okay here, too!)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders (100 single unders or 20 cal row + 20 calf realizes)
10 Toes to Bar



 

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