WOD 8.31.13

A. H2T

B. SKILL
turkish get-up
-review technique
-10 min to find max load for left and right

C. CONDITIONING
AQAP
40 HSPU
60 KB swing 70/53
80 burpee
100 K2E
120 walking lunge
-partner workout, one person working at a time, switch every 10 reps

D. WARMDOWN
400m walk

By |August 30, 2013|WOD|0 Comments

WOD 8.30.13

A. H2T

B. SKILL
Burgener warm-up (3 pos snatch)

C. CONDITIONING
5 rounds (FGB style)
1 min wall ball 20/14
1 min power snatch 75/55
1 min burpee
1 min rest

D. WARMDOWN
rollout: thoracic spine

By |August 30, 2013|WOD|0 Comments

WOD 8.29.13

A. H2T

B. STRENGTH
7×2 strict press
-sets emom
-barbell starts on the floor
-spend 8 minutes to warm-up and find a working weight, should be near limit across all sets

C. CONDITIONING
AQAP
500m row
-warm-up and hit it hard
-will run multiple heats

D. WARMDOWN
rollout: quads

By |August 29, 2013|WOD|0 Comments

WOD 8.28.13

A. H2T

B. SKILL
supine hollow rock
-Tabata hollow rock

C. CONDITIONING
5 rounds
200m run
10 power clean 135/95
5 burpee over barbell
-20 min time cap

D. WARMDOWN
banded shoulders

By |August 28, 2013|WOD|0 Comments

WOD 8.27.13

A. H2T

B. STRENGTH
5×5 front squat
-sets OT2M
-work to a heavy set of 5

C. CONDITIONING
AQAP
50 burpee
-start with 5 deadlift and continue to perform 5 at the start of every minute until 50 burpees are complete
-use same weight that was lifted for 5th set of front squat

D. WARMDOWN
couch stretch

By |August 27, 2013|WOD|0 Comments