WOD 11-7-12
Strength Box squats 5-5-5-3-3-3-1-1-2 285 lbs. Fitness Burpee Then Thruster & DU 6 burpees every 30 seconds for 10 minutes Then 5 minute rest, setup, warm up 8 thrusters (115/75) 20 DU EMOTM for 20 minutes. My Result: Living fucking hell! RX (burpees easy part). Mobility Hips
Stretching, 6 reason why you should stretch by RX Review
Stretching: yeah we do that because our coach makes us do it before the WOD. Seems taxing at times to spend 10-20 minutes stretching when all we want to do is kill the WOD or set a new PR in oly class. What if someone told you stretching could shave seconds off your benchmark WOD, … Continue reading
WOD 11-5-12
Strengh Strict Press – find 3 RM 125 lbs. (PR, equal to last 1RM) Squat Clean progression- skill oriented, find weight that can be done all rounds, but is taxing by last 1-2. 7 rounds – power squat clean, hanging squat clean, high hang squat clean 115# Focus on fast elbows, up and under Fitness … Continue reading
WOD 11-3-12
FUN DAY 6 HSPU 12 Ring Dips 24 Plate/ Ball walking Lunges 1 lap (~250m) 5 rounds
WOD 11-2-12
FITNESS 30 air squate 20 MD Ball throws (14#) 3 sprints (must walk back to starting point) 5 rounds, 14:30 Comp. WOD AMRAP 20 min. 2 Power Cleans (115#) 4 Pistols 8 Pull Ups 16 T2B 32 DU 7 completed, 434 reps. MOBILITY Shoulders STRENGTH off
WOD 11-1-12
Strength 3×3, 3×2, 3×1 1 rep = 1 power snatch, 1 hanging snatch Increase weight as need 1st two rounds, last round increase each set Finsihed at 105 lbs. PM Oly Class 1RM Snatch Balance 125 lbs. 1 RM Hang Squat Clean 115 lbs. (PR) Mobility Shoulders Fitness ] Off
WOD 10-31-12
Strength (WOD) Find heavy DB weight for push press 10 DB push press Max chin ups 6 rounds (20-25-35-40-45-50:warm up, 55 only 4 reps before stop) 50# 4 rounds, 45# 2 rounds Chin ups:12,8,8,6,9,9 Fitness 10 dead lifts (155 lbs.) 20 burpees 30 smash balls (30#) 40 windshield wipers AMRAP 25 6 rds … Continue reading
barbbraden 