WOD 09/30/14

Last day of the push-up challenge. Keep it up and get them done each hour.

Pre-WOD (Skills/Strength):
30 Turkish Get-ups
– Slow and controlled.
– Use a challenging weight

WOD:
3 RDS
10 Cleans (135/95)
10 Push Press (135/95)
400m Run

Post-WOD (Challenge/Cool-down):
2min FLR
Modification: High Plank

WOD 09/29/14

Last couple days of the push-up challenge. Keep it up and get them done each hour.

Pre-WOD (Skills/Strength):
5-5-5-5+
Front Squat
Weighted Push-up

– Adding weight each set. Final set around 85% of 1rm.
– Maintain form over weight.
– On the Push-ups back must remain flat. No lifting shoulder before hips. Everything rises at same time.
– Rest roughly 2mins per set.

WOD:
Open Workout Surprise.

11.4
60 Bar hop burpees
30 OHS (110/75)
Modification: Front Squats or Back Squats
10 Muscle ups
Modification: Chest to Bar, Pull-ups, Ring Rows

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

WOD 09/25/14

Pre-WOD (Skills/Strength):
5-5-5-5+
Front Squat
Weighted Push-up

– Adding weight each set. Final set around 85% of 1rm.
– Maintain form over weight.
– On the Push-ups back must remain flat. No lifting shoulder before hips. Everything rises at same time.
– Rest roughly 2mins per set.

WOD: Partner Work

Round 1 – 5mins
Partner A BB Press
Partner B Hollow Rock Hold
One partner always in hold position. Switch as needed.

Rest 2mins

Round 2 – 5mins
Partner A KB Swings
Partner B ArchRock Hold
One partner always in hold position. Switch as needed.

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

WOD 09/24/14

Be on time for our group warm-up. Keep up on those push-ups for the challenge.

Pre-WOD (Skills/Strength):
3RDS
5x Wall Balls
10x Arch to Hollow Swings

WOD: “Fran”
21-15-9
Thrusters
Pull-ups

Post-WOD (Challenge/Cool-down):
400m group jog

WOD 09/23/14

Pre-WOD (Skills/Strength):
Snatch Warm-up as group

then 3RDS
40sec Hands and Feet Hollow Hold
10x Arch to Hollow Swings

WOD:
5 RDS
6 Cleans
1min Lateral box overs
REST 90secs

Post-WOD (Challenge/Cool-down):
50 Sit-ups for time

WOD 09/22/14

2-week challenge continues.. keep working on those push-ups.

Pre-WOD (Skills/Strength):
5-5-5-5+
Deadlifts
Shoulder Press

– Adding weight each set. Final set around 85% of 1rm.
– Maintain form over weight.
– Rest roughly 90secs per set.

WOD:
5x 200m Sprint
90sec rest between each sprint

Post-WOD (Challenge/Cool-down):
Stretching or Push-ups catch-up (if you missed any today so far)

WOD 9-19-2014

bro

PRE-WOD:

Warm up your John Mayer however you see fit. If you aren’t sure what to do, come ask.

10 – 1 Pushups/High Plank with a partner

WOD:
FUN WITH TABATA

Push Press (Choose a weight that is doable but still a challenge)
Run 400 m as a group
Sit ups (Regular sit ups are the baseline, Butterfly or Straddle a little more challenging)
Run 400 m as a group
KB Swings (Russian is the baseline, American a little more challenging)

POST-WOD:

Stretch and catch up on your pushups if needed.

WOD 09/18/14

2-week challenge started yesterday. Check the blog and get those push-ups done.

Pre-WOD (Skills/Strength):
5-5-5-5+
Deadlifts
Shoulder Press

– Adding weight each set. Final set around 85% of 1rm.
– Maintain form over weight.
– Rest roughly 2mins per set.

WOD:
5 RDS
5x Strict pull up
30sec Hollow Rock Hold
5x Strict Rows (weight bar)
30sec Handstand Hold

Then…

5mins Max effort Double Unders

Post-WOD (Challenge/Cool-down):
Stretching or Push-ups catch-up (if you missed any today so far)

WOD 09/17/14

2-week challenge starting today. Check the blog and get those push-ups in.

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Pre-WOD (Skills/Strength):
Agility as a group

WOD:
100 Mtn Climbers
1min Plank
30sec Right Plank
30sec Left Plank
50 Sit-ups
25 Toes to Bar
50 Hollow Rocks
30sec Right Plank
30sec Left Plank
1min Plank
100 Mtn Climbers

Post-WOD (Challenge/Cool-down):
Stretching or Push-ups catch-up (if you missed some this morning)