WOD 10/31/13

Halloween Active Rest Day

Plan of Action:
Step 1: Dress Like Grim Reaper
Step 2: Hide in tree near front porch
Step 3: Jump From (low level branch) Tree At Small Children
Step 4: Children drop bags of candy and run to mom and dad
Step 5: Take candy to mom and dad and remind them of diabetes epidemic in America
Step 6: Eat Reeses Peanut Butter Cup with parents because it has Peanut Butter so it must be good for you.

Rest 5 min: 10 rounds

WOD 10/30/13

I don’t know if Gandhi really said this but I live it anyway.
3 Rounds
10 Wall squats
10 Box dips
10 Sit-ups
10 Back ext
100 Jumping jacks

Pre-WOD (Skills/Strength):
5×3 Power snatch


30 Bb Squat Jump 65/45
20 Strict Push up
10 Strict Pull up
30 Bb Box Step up 95/65 20″
20 Strict Push up
10 Strict Pull up
30 Bb Step Back Lunge 135/95
20 Strict Push up
10 Strict Pull up
30 Back Squat 185/135
* if you did Fran last night you can exchange the 10 pull ups for 10 70/53 KB swings.

Post-WOD (Challenge/Cool-down):

WOD 10/29/13

Invisible Fran w/ PVC
10 Inch Worms
10 Pass Throughs
10 OHS w/ PVC – hold bottom position for 3-5 seconds
20 Walking Lunges (10 each leg)
20 Side Leg Swings (10 each leg)
20 45 Leg Swings (10 each leg)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Tabata Frog Crunch
Tabata Low Run

WOD: “Fran”
10min Cap – Choose weight appropriately
Thrusters 95/65

Post-WOD (Challenge/Cool-down):
Stretching and skill work (athlete’s choice)

WOD 10/28/13

3 Rounds
5 PVC Pass through
10 Wall balls
15 Squats onto a med ball (hit your butt on the ball)
20 Sit-ups

Group shoulder prep

Pre-WOD (Skills/Strength):
5 Sets of 5 (5X5)
Front Squats
*There are usually a lot of people on Monday so share bars and help each other change weights so we can move through these quickly. Just because person 1 is doing a certain weight doesn’t mean you can change the weight for your needs.

10 Rounds
10 Med ball slams
100m SPRINT with the med ball

Post-WOD (Challenge/Cool-down):
3 Rounds
30 Sec L hang from bar
30 Flutter kicks
30 Sit-ups

WOD 10/25/13

800m Run
Down Dog Ankle Stretch
Shoulder Circles with Theraband
2 rounds:
5 Good Mornings
5 Behind the Neck Snatch Grip Press
3 Overhead Squats
3 Snatch Balance
3 Hang Snatch

Notes: Perform the first round pausing each rep, use a PVC or Light Barbell as needed to ensure control and proper positioning. Second round, work through with no pausing.

Pre-WOD (Skills/Strength):
Rowing Demo

EVERYONE will row 500m-1000m today, Mitch will grab you 1 at a time

Accumulate in any order and in any rep scheme
24 Pistol Squats
24 Ring Dips (strict)
24 Double Unders (if you have double unders 100)
24 Toe Pushups (if you can’t get 1 on the ground then switch to doing them on a low box, if 20 pushups is not a challenge to you then up it to 50-100)
24 Strict pull-ups
12 Handstand push ups (either on the wall or in bands)

Post-WOD (Challenge/Cool-down):
Girls vs Guys Ab Challenge

WOD 10/24/13

** Jason will be coaching tonight. As I will be out signing the final paperwork on my Park City property.

5mins Jump Rope (Get your heart rate up)
3 RDS – All with empty bar
10 Hang Cleans
10 Push Press
10 Front Squats

Pre-WOD (Skills/Strength):
EMOTM for 10 minutes:
3 Power Clean + Push Press
** Weight should be moderate and allow for three technically sound and explosive power clean and push press. Form should not deteriorate over the course of the ten minutes.

WOD: 10min time cap
50 KB Swings (24/16)
21-15-9 of:
Wall Balls (20/14)
Chest to Bar Pull-ups

Post-WOD (Challenge/Cool-down):

WOD 10/23/13

This reminded me of Rory’s squat.

3 rounds
15 sec Sampson stretch
15 sit ups
5 inch warms

Group work

5 min AMRAP
5 push ups
5 jump squats
5 burpees
Then a surprise.

Post-WOD (Challenge/Cool-down):

WOD 10/22/13

400m Run
10 Jumping Pull-ups
20 Walking Lunges (10 each leg)
10 Push-ups
20 Sit-ups
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength): 10mins
Athlete’s choice skill work

WOD 1:
1mile run (Sprint)

Rest 2:00 then start WOD 2

WOD 2:
50 Pull Ups
Rest 1:00
50 Wall Balls
Rest 1:00
50 SDHP (75/55)
Rest 1:00
50 GHD or MB Sit-ups

Post-WOD (Challenge/Cool-down):
3min High Plank

WOD 10/21/13

10 Good Mornings PVC
20 Front Squats PVC
30 Sit-ups
400m Run

Pre-WOD (Skills/Strength):
Group Bar Drills and Warm-up

WOD: Open 13.4
7min AMRAP
3x Clean and jerk (135/95)
3 Toes-to-bar
6x Clean and jerk (135/95)
6 Toes-to-bar
9x Clean and jerk (135/95)
9 Toes-to-bar
12x Clean and jerk (135/95)
12 Toes-to-bar
15x Clean and jerk (135/95)
15 Toes-to-bar
… repeat pattern until time expires

Post-WOD (Challenge/Cool-down):
Easy 400m jog
5mins Stretching
Gym Clean-up (many hands make light work)