Archive for August 16th, 2012
W.O.D. (Thursday)
Thursday, 16 August 2012 17:53
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Wellness
(A)
15 Minute AMRAP of:
-1 Push Press (a light manageable weight)
-1 Crawler
-10 Yd Sprint
*Add 1 rep to the Push Press and Crawler with each round. Complete only one 10 yard sprint with each round.
(B)
Band-Assisted Pull-Ups
4 x 6-8 (practice your kipping)
(C)
Stretch!
Fitness
(A)
15 Minute AMRAP of:
-1 Push Press (95/65)
-1 Crawler
-10 Yd SPRINT (full effort)
* Add 1 rep to the Push Press and Crawler with each round. Complete only one 10 yard sprint with each round.
(B)
Single Arm DB Bent-Over DB Rows
4 x 8-12 (each arm)
(C)
Stretch!
Competition
(A)
For Quality Complete 3 Rds of:
-10 Alternating KB Snatches (45/30)
-6-8 Kipping Pull-Ups (work Butterfly Kip)
-30 Sec. on AirDyne Bike (@ 90% max effort)
(B)
Close Grip Bench Press
5 x 5 (as heavy as possible)
(C)
15 Minute AMRAP of:
-1 Push Press (135/95)
-1 Hand Release Crawler
-10 Yd SPRINT (full effort)
*Add 1 rep to the Push Press and Crawler with each round. Complete only one 10 yard sprint with each round.
(D)
Weighted GHD Back Extensions
3 x 8-10
(E)
Complete at least 10-15 minutes of shoulder and hip mobility work!
W.O.D. (Wednesday)
Thursday, 16 August 2012 14:53
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Wellness
(A)
*Start with a 400M run, then:
- 10 KB Swings (eye level)
- 15 Butterfly Sit-Ups
- 20 Walking Lunges
3 Rounds.
*End with another 400M run.
(B)
Take 5-10 minutes and practice your Double Unders.
Fitness
(A)
*Start with a 400M run, then:
- 10 KB Swings (40-45/25-30)
- 15 Butterfly Sit-Ups
- 20 Walking Lunges
4 Rounds.
*End with another 400M run.
(B)
GHD Back Extensions
3 x 10-15
Competition
(A)
For Quality Complete:
- 6 Muscle-Up transitions
- 8-10 Kipping Toes-to-Bar
- 4-6 Handstand Kick-Ups
* 2 Rounds
(B)
Clean off high blocks
10 x 2
(C)
For Time Complete:
- 200 Double Unders
- 2000M Row
(D)
100 Weighted Sit-Ups (not for time)
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