WOD 5.31.13

A. H2T

B. STRENGTH
5×5 front squat
-work up to a heavy set of 5
-sets performed every 2 minutes
-elbows UP!

C. 3 ROUNDS FT “Helen”
400m run
21 KB swing 53#/35#
12 pull-up

D. WARMDOWN
rollout: t-spine + achilles

By |May 31, 2013|WOD|0 Comments

WOD 5.30.13

A. H2T

B. SKILLING IT!
10 minute focus: supine hollow rock
-find the position that allows you to glue that lumbar to the floor
-tabata hollow rock

C. AQAP
15,12,9,6,3
hang power clean 135#/95#
burpee over barbell
-HOOK GRIP!

D. WARMDOWN
banded shoulders
rollout: t-spine

By |May 30, 2013|WOD|0 Comments

WOD 5.29.13

A. H2T

B. STRENGTH
3xME strict pull-up
-sets performed every 3 minutes

C. 3 ROUNDS FT
21 thruster 95/65
14 box jump 30/24
7 T2B

D. WARMDOWN
banded shoulders
roll-out: quads

By |May 29, 2013|WOD|0 Comments

WOD 5.28.13

A. H2T

B. SKILLING IT!
10 minute focus: jumprope
6 rounds
30 sec double under
30 sec rest

C. AMRAP
3 rounds: 3 min work, 1 min rest
4 jumping lunge (per side)
5 burpee
6 KB swing 70#/53#
-accumulate as many rounds as possible across all 3 rounds
-start each round where the last one left off

D. WARMDOWN
rollout: achilles + glutes

By |May 28, 2013|WOD|0 Comments

WOD 5.27.13

A. H2T

B. AQAP “Murph”
1 mile run
100 pull-up
200 push-up
300 squat
1 mile run

C. WARMDOWN
Open hips
Rollout: quads

By |May 27, 2013|WOD|0 Comments