Wednesday 7-30-14

Warm Up:  4-4-4-4-4-4

Back Rack Lunge Steps (alternating 2/2)

Skill: Handstand Push Up

WOD:  For Time:
Kettlebell Front Rack Lunges Steps (alternating) (53/35)
Handstand Push Up

 After Bash: Surprise Partner WOD (Alternating Rounds)
In Teams of 2:
10 Rounds For Time:
25m Bar Carry
10 Box Jump Overs (24″20″)

*Add Moderately Heavy Weight to Bar if Comfortable

Travel WOD: 30-20-10
Weighted Lunges Steps (alternating)

Tuesday 7-29-14

Warm Up: Coach’s Choice 

Skill: WOD Strategy 

WOD: “The Ghost”  6 rounds of: 1 Minute of Rowing 1 Minute of Burpees 1 Minute of Double-Unders 1 Minute Rest Try for as many reps as possible of EACH exercise, not just total score.

Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. 

After Bash:  Drink 1 Liter of Water/Recover 


Travel WOD: “Travel Ghost”

Monday 7-28-14

Warm Up:  Power Clean +Squat Clean + Front Squat, Heavy Single

Skill:  Elbow Speed in All Movements

WOD:  Complete 5 rounds for time:
225 lbs Power Cleans – 5 reps
100 Yard Farmers Walk – As Heavy as Possible


*Search out the heaviest set of Dumbbells or Kettlebells you can find, walk 50 yards out and 50 yards back.
After Bash:  Choose any weighted object in the gym and perform 200m of Overhead Walking Lunges

Monday 7-21-14

Warm Up:  Coach’s choice

Skill:  Muscle-Up Skill Session

WOD:  “Steven Segal”  4 Rounds For Time:
5 Muscle Ups
10 Squat Box Jumps
400m Run

After Bash:  Foam Roll


Travel WOD:  “Cindy”  As Many Rounds As Possible in 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Saturday 7-19-14

Warm Up:  Coach’s Choice

Skill:  Review Ways to Get Bar Overhead:
Power Snatch, Squat Snatch, Clean to Back Rack to Jerk, etc.

WOD:  In Teams of 2:
Complete 100 Reps Each of:
Overhead Squat (135/95)
Box Jump Over (24/20)
GHD Sit-Ups
Power Cleans (135/95)

*You must complete one exercise before moving on to the next. One athlete works at a time. Partition the reps however you see fit.

After Bash:  As Many Reps as Possible in 2 Minutes of:
Double Unders


Travel WOD: “Angie”
100 Pull Ups
100 Push-Ups
100 Sit-Ups
100 Squats

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