02/12/15

Be-Strong-Like-Bear

Pre-WOD (Skills/Strength):
Clean progression warm-up

WOD:
BEAR COMPLEX
Following is one sequence. 7 sequences in a 1 round. Will do 5 rounds in total.
1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press

Form is key. Build weight up each round. Each round is unbroken for the 7 sequences. Pausing at front/back rack okay but bar should stay in your hands until round is completed.

Post-WOD (Challenge/Cool-down):
50 GHD Raises
50 GHD Sit-ups

02/11/15

Pre-WOD (Skills/Strength):
Partnered
8mins switching every 30secs.
Activate hang position
Hollow High Plank

WOD:
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups

Post-WOD (Challenge/Cool-down):
Partnered Karen
150 Wall Balls

02/10/15

Pre-WOD
4RD Superset – FOR FORM NOT TIME
5 Snatch Grip Deadlift w/ 4 Count Down
6 Chin-Ups w/ 2 sec pause chin above bar and 4 count down
15 HEAVY Russian KB Swings

WOD:
EMOM 10min
4 Deadlifts
3 Power Cleans
2 Front Squats
1 Split Jerk

Post:
4RDS
30sec Box Handstand Hamstring Stretch
30sec Arch Hold w/ PVC

02/09/15

Pre-WOD
10min to working up to heavy clean + jerk

WOD: Partnered Row, C+J and Burpees
1000m Row (combined)
12 Clean and Jerks (combined)
4 Burpees (each partner)
750m Row
9 Clean and Jerks (combined)
8 Burpees (each partner)
500m Row
6 Clean and Jerks (combined)
12 Burpees (each partner)
250m Row
3 Clean and Jerks (combined)
16 Burpees (each partner)

Post:
2RDS
30sec Couch Stretch (each leg)
30sec Prone Cobra
1 lap buttkickers
1 lap high knees

02/04/15

Sorry for no post yesterday. Got tied up with trying to make sure the cage got in. Still working to finish up the space. Shout out to the great work by Andrea, Becky and Joe during last night squat clean extravaganza.

Pre-WOD (Skills/Strength):
Partnered
3RDS
Hollow Rock Hold
Sprint (1 lap)
5 Perfect Push-ups

WOD:
4RDS
6 Deadlifts (225/155)
12 Split Jumps w/ weight
3 Lap Sprint

Post-WOD (Challenge/Cool-down):
Tabata Abs

02/02/15

Pre-WOD (Skills/Strength):
3×10 Superset
Weighed walking lunges
Push Press

WOD:
50 cal Row
40 Bar Hop Burpees
30 Deadlifts (185/125)
20 Front Squats (95/75)
10 Push Jerks (95/75)

Post-WOD (Challenge/Cool-down):
Group track session