WOD 02/28/13

Jason/Becky had their baby last night. So congratulations to Jason and Becky. Jason will be out for next week or so.

Warm-up:
2-3 Minutes of Cardio (Run, Row, Bike)

2 Rounds
30sec Prone Cobra Hold
20 Lateral Lunges (10 each leg)
20 Lateral Hops
10 Air Squats
10 Pass Throughs
10 Good Mornings
10 Push-ups
10 Hollow Rocks

Skill Work:
Double Unders

Challenge:
Max Double Unders in 2mins.

WOD:
20 Deadlift
10 DU (Or 60 singles)
20 Front Squat
10 DU (Or 60 singles)
20 Hang Clean
10 DU (Or 60 singles)
20 Push Press
10 DU (Or 60 singles)

Fitness

Some thoughts on Fitness as we have been discussing how Fitness is a life long goal. We are looking to improve our work capacity across broad time (age) and modal domains (many movements).

Perhaps more than anything, fitness is a declaration of what you are not.

1) You are not a quitter. You’re not content to shrivel and die like every other passive aggressive object on this planet: you’re determined to thrive.

2) You don’t need an easy road. You understand that the difficulty inherent in building strength is a necessary process that can’t be shortcut. More importantly, you don’t want it to be.

3) You are not a coward. Whatever obstacles, limitations, or fears you have in your life, they aren’t enough to stop you from doing what you want to do and living strong.

WOD 02/27/13

Warm-up:
2-3 Minutes of Cardio (Run, Row, Bike)

2 Rounds
30sec Prone Cobra Hold
20 Lateral Lunges (10 each leg)
20 Lateral Hops
10 Air Squats
10 Pass Throughs
10 Good Mornings
10 Push-ups
10 Hollow Rocks

Skill Work:
Overhead Squat

Pre-Wod
3-3-3-3-3
Overhead Squat
** Focus on perfect form. Correct form is more important than adding weight. Hold for a couple seconds at bottom and get into correct position. Rest roughly a minute between sets.

WOD:
3 Rounds
10 Burpess
20 Walking Lunges with weight overhead
30 Situps
40m Sprint

WOD 02/26/13

Warm-up:
2-3 Minutes of Cardio (Run, Row, Bike)
40m Walking Lunges
20m Bear Crawl
10 Pass Through
10 Overhead Squats with PVC
10 Good Mornings
20sec Samson Stretch each Leg x2
20 Lateral Hops
10 Scorpions (5 each side)
20sec Cobra Hold x2

Skill Work:
Pose Running Drills

Challenge:
20 Burpee Pull-ups

WOD:
6min on the minute
4 Sprints
6 Box Jumps (20/16)

2mins REST

6min on the minute
6 Burpees
6 Air squats

Raganr Meeting – Mitch’s Crew

We will be having a quick/initial team meeting this Friday at 10am in Orchid. We will be going through runner positions, vans, team name and just some other logistic items.

If you are following the training guide from Ragnar’s website you should be on week 16 of training.
http://www.ragnarrelay.com/race/wasatchback/begin

WOD 02/25/13

Warm-up:
6 Sprints
1 Walking Lunges
1 Bear Crawl
10 Pass Through
10 Overhead Squats with PVC
10 Good Mornings
10sec Samson Stretch each Leg
20 Lateral Hops
10 Scorpions (5 each side)
20sec Cobra Hold x2

Skill Work:
Pull-ups with some kipping progression

Challenge:
Chin to Bar hold

WOD: 12min on the minute
8-Jumping pull ups
4 sprints

WOD 02/22/2013

think

Warmup:
2 Rounds
1 set of across the room jump squats
15 pushups
10 sec sampson stretch per leg
15 SDHP (sumo dead lift high pull) with light weight

Skill:
Push Press
Thruster

WOD:
21 KB swings 50/35
21 Thrusters 45/35
50 DU (or 150 singles)
15 KB swings
15 Thrusters
50 DU (or 150 singles)
9 KB swings
9 Thrusters
50 DU (or 150 singles)

Challenge
Pistol Squats

WOD 02/21/2013

start over
Warmup:
20 step ups
10 Toes to bar
10 PVC Passthrough
Group work

Skill:
Pull-up work – jumping, banded and kipping

WOD:
In teams of 2 complete:
2 Rounds of
50 Jumping Lunges
50 Back Ext
50 Goblet Squats 70/50
50 Partner Medball Sit-Ups 20lbs