WOD 06/30/14

Pre-WOD (Skills/Strength):
4RDS @ 60-70%
5 Front Squats
10 Back Squats
On a 3min Interval (0,3,6,9)
This should be the same weight you did at beginning of the progression (05/15/14). Should feel light and each squat should be with “perfect” form and depth. Do not rush through them.

WOD:
CASH IN: 400m Burden Run (choose your load)
21-15-9
KB Swings
Burpees
CASH OUT: 400m Burden Run (choose your load)

Post-WOD (Challenge/Cool-down):
3 RDS
30sec Fingers/Toes Hollow Hold
30sec Prone Cobra Hold

WOD 06/27/14

Good luck and have fun to all the 3form Ragnar Wasatch Back runners this weekend.

Pre-WOD (Skills/Strength):
Tabata Hollow Rock
Tabata Superman Hold

WOD:
6mins – On top of every minute do
12 MB Cleans
6 Burpess

Rest 4mins

800m Sprint for time

Post-WOD (Challenge/Cool-down):
4x 30sec Prone Cobra
4x 10 Good Mornings or RDL with BB

WOD 06/26/14

Pre-WOD (Skills/Strength):
4RDS @ 80-90% 1rm BS
3 Front Squats
6 Back Squats
On a 3min Interval (0,3,6,9)
** This is the last week of build-up. De-load next week.

WOD:
10 RDS on the minute
100m Sprint
5 Push-ups

Post-WOD (Challenge/Cool-down):
500 Flutter kicks as partnered pair

WOD 06/25/14

Pre-WOD (Skills/Strength):
Group stretching

WOD:
Filthy 50
** 30min Time Cap
** Do any any order you would like. But must complete all of one movement before moving on.

50 Deadlifts (95/65)
50 Wall balls
50 Jumping pull-ups
50 Knees to elbows
50 Box jumps (24/20)
50 Kettlebell swings (24/16)
50 Walking Lunges
50 Push press (45/35)
50 Burpees
50 Double unders

Post-WOD (Challenge/Cool-down):
400m easy job

WOD 06/23/14

shouldwouldcould

Pre-WOD (Skills/Strength):
4RDS @ 80-90% 1rm BS
3 Front Squats
6 Back Squats
On a 3min Interval (0,3,6,9)
** This is the last week of build-up. De-load next week.

WOD:
Complete 150x KB swings (Russian or American)
Top of every minute stop and perform 8x sit ups and 8x air squats then continue KB swings.

Post-WOD (Challenge/Cool-down):
Tabata High Plank (2-4 push-ups during each 10sec rest)

WOD 06/20/14

WOD at 11am today.

Pre-WOD (Skills/Strength):
4RDS @ 75-85% 1rm BS
4 Front Squats
8 Back Squats
On a 3min Interval (0,3,6,9)

WOD:
9min AMRAP
KB Swings
Top of every minute run 100m Sprint

Score is total KB Swings

Post-WOD (Challenge/Cool-down):
Tabata Hollow Rock / Supermans

WOD 06/18/14

Pre-WOD (Skills/Strength):
3 RDS
10 Romanian Deadlift
10 Ring Dips

WOD: 50s – Partnered
One partner works and one rests.
30min Cap

500m Run – together
50 box jump overs (24/20)
50 deadlifts (180/120)
50 wall-balls
50 ring dips
50 wall-balls
50 deadlifts (180/120)
50 box jump overs (24/20)
500m Run – together

Post-WOD (Challenge/Cool-down):
Stretching

WOD 06/17/14

resultsorexcuses

Pre-WOD (Skills/Strength):
4RDS @ 75-85% 1rm BS
4 Front Squats
8 Back Squats
On a 3min Interval (0,3,6,9)

WOD:
3RDS
40 Double Unders
20 Toes to Bar
10 Burpees
5 Chest to Bar Pull-ups

Post-WOD (Challenge/Cool-down):
Mobility work