Monday 7/28/14

Mobility:
rack prep
squat prep
OH tissue smash

Skill:
Pause split jerk-work to heavy single

WOD:
Eomom for 10 mins
Odd-
5 deadlifts 115/75
4 power cleans
3 power snatches
Even-
5 jumping pull ups
4 pull ups
3 C2B

(Rx+ 125/85 and pull ups/C2B/bar mu)

Beginners
Eomom for 10 mins
Odd-
4 deadlifts
3 hang power cleans
2 FRSQ
Even-
4 ring rows
3 jumping pull ups
2 pull ups


Friday 7/25/14

Mobility:
Ankle Mobility

Skill:
Pistols-If you are scaling, complete 3 sets of “supported” and 3 sets of “freestanding” pistols.
Handstands-Freestanding…..tripod, frogstand, headstand, handstand

WOD:
EOMOM for 12 minutes:
Run 200m
12 box jumps (beginners, 8)


Wednesday 7/23/14

Courtesy of www.alkavadlo.com

 

Mobility:
OH tissue smash
calf/foot/ankle prep
squat prep

Skill:
Front lever: basic fundamentals on low rings
6 attempts, up to 10 seconds each

WOD:
3 min AMRAP:
100m row
8 thrusters 75/55
1 min rest
3 min AMRAP:
15 DUs
10 grasshoppers (L/R=1)
1 min rest
3 min AMRAP:
15 KBS 24/20
10 jumping lunges (L/R=1)


Tuesday 7/22/14

Mobility:
sink stretch
hamstring smash
foot/calf/ankle prep

Skill:
a) Ring/box dips/static support holds for 10 minutes–prioritize form over reps
b) L-sits–accumulate 45-60 seconds at difficult variation

WOD:
5 rds for time-
Run 200m
3 deadlifts @ 80%
8 burpees (6 beginners)

 


Friday 7/18/14

Mobility:
couch stretch
trap smash
hamstring smash

Skill/strength:
EMOM for 7 mins, 2 Curtis Ps

WOD:
25 reps each-
SDHP 75/55
lateral jumps (L+R=1)
burpees
pull ups
med ball cleans 20/14
hollow rocks
OH lunges 45/25


Thursday 7/17/14

Mobility:
ankle prep
squat prep
general maintenance

Skill(s):
Pistol progression: accumulate 15 per leg
L-sit progression: accumulate 5 holds of >8 seconds

WOD:
2 rounds for reps + calories:
1 min Hang power snatch 75/55
1 min row for cals
1 min sit ups
1 min wall balls
1 min rest


Wednesday 7/16/15

Mobility:
squat prep
OH tissue smash
t spine mob

Skill/Strength:

  • 5 minutes TGUs, alternating
  • 4×3 1 1/4 front squats @65-70% FRSQ max

WOD:
400m run

4 rds:
12 KBS 24/20 (Rx+ go OH)
10 grasshoppers
8 TTB (beg hanging knee raises)

400m run