WOD 3.31.14

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Notice the triangle of points from the top of his head and his hands.  Also pay attention to the vertical orientaton of his forearms.  Lastly, notice how badass this is.

A. H2T

B. SKILL
armstand
tripod headstand > knees to elbows > kick to armstand

C. CONDITIONING
EMOM X
odd minutes: pull-up (up ladder by 2)
even minutes: ball slam 30/20 (up ladder by 2)
-continue as long as the prescribed work for that minute is able to be completed.

D. WARMDOWN
rollout: thoracic spine

By |March 31, 2014|WOD|0 Comments

WOD 3.29.14

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The Finale

A. H2T

B. CONDITIONING
“14.5”
21,18,15,12,9,6,3
thruster 95/65
bar facing burpee over barbell
-must jump over the barbell with both feet, stepping over or hopping off one foot will not count as a rep.

C. WARMDOWN
banded shoulders + BBQ

By |March 29, 2014|WOD|0 Comments

WOD 3.28.14

A. H2T

B. STRENGTH
floor press
3×5
-add 2.5# to last time
-sets OT3M

C. CONDITIONING
EMOM 13
odd: 3 snatch grip deadlift + 4 power snatch + 5 OHS
even: 12 wall ball 20/14
-load should be chosen with goals of creating a work:rest ratio of no more than 40 sec of work with 20 sec of rest.

D. WARMDOWN
banded shoulders

By |March 28, 2014|WOD|0 Comments

WOD 3.27.14

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We will be using the gymnastics rings to work our wrist strength with the false grip and T2B skill with the kipping swing.  Have fun!

A. H2T

B. SKILL
rings
plumb line swing
toes through rings

C. CONDITIONING
AQAP
100 sit-up
75 KB swing 53/35
50 walking lunge (L+R=1)
25 pull-up
-18 min time cap

D. WARMDOWN
banded shoulders

By |March 27, 2014|WOD|0 Comments

WOD 3.26.14

grizzly DL
BOOM

A. H2T

B. STRENGTH
deadlift
1RM
-warm-up: 10,8,6,4,2 @BB,30,40,50,60%
-work sets: 1,1,1,1,1 @80,85,90,95,101%
-work sets OT2M

C. CONDITIONING
11.3
AMRAP 5
squat clean 165/110
jerk 165/110
-a successful jerk must be performed before the athlete can return to the squat clean to accrue an additional rep.

D. WARMDOWN
rollout: thoracic spine

By |March 26, 2014|WOD|0 Comments