WOD 9.30.13

A. H2T

B. STRENGTH
front squat
5,4,3,2,1
-sets OT2M

C. CONDITIONING
AQAP
21,15,9
kettlebell swing 35/25
sit-up

D. WARMDOWN
banded hips
-2 min each hip

By |September 30, 2013|WOD|0 Comments

WOD 9.28.13

A. H2T

B. SKILL
movement review: SDHP

C. CONDITIONING
“Fight Gone Bad”
3 rounds
1 min wall ball 20/14
1 min SDHP 75/55
1 min box jump 20
1 min push press 75/55
1 min rest
-score is total reps across all 3 rounds

D. WARMDOWN
couch stretch

By |September 28, 2013|WOD|0 Comments

WOD 9.27.13

A. H2T

B. SKILL
Burgener warm-up
(snatch focus)

C. CONDITIONING
AMRAP 12
3 deadlift 315/215
6 HSPU
9 T2B

D. WARMDOWN
rollout: thoracic spine

By |September 27, 2013|WOD|0 Comments

WOD 9.26.13

A. H2T

B. STRENGTH
3 rounds
ME strict pull-up
2 min rest

C. CONDITIONING
50 squat
35 ball slam 30/20
20 box jump over 24/20
35 ball slam
50 squat

D. WARMDOWN
rollout: hamstrings/calves/achilles

By |September 26, 2013|WOD|0 Comments

WOD 9.25.13

A. H2T

B. SKILL
Armstand
-work your progression
-Tabata armstand hold

C. CONDITIONING
AQAP
21,15,9
SDHP 115/75
Thruster 115/75

D. WARMDOWN
couch stretch

By |September 25, 2013|WOD|0 Comments