WOD

Thursday 10-02-14

*Reminder, Saturday 10/4/14 our 3rd installment of our on ramp class 10am - noon

Warm Up Quick dynamic

SKILL WOD set up

WOD  "The Seven"  Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood (70)

7 Pull-ups

After Bash Recover

Travel WOD "The Traveling Seven"  Seven rounds for time of:

7 Handstand push-ups

Heavy DB Thruster, 7 reps

7 Knees to elbows

Heavy DB Deadlift, 7 reps

7 Burpees

7 DB swings, 2 pood (70)

 

7 Pull-ups

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Wednesday 10-1-14

 

Warm Up  Strict Press, 10-10-10

SKILL  Rope Climb

WOD  Four rounds for time:
3x Rope Climb, 15 feet
30x Pushup
30x Sit-up

After Bash  Shoulder Mobility

 

Travel WOD  Four rounds for time:
15x Pull (i.e., Row, Pull-down, Pull-up, etc.)
30x Pushup
30x Sit-up

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Tuesday 09-30-14

 

Warm Up  Coach’s Choice

SKILL  Running

WOD  Each for time:
1600-meter Run
–three-minute rest–
1200-meter Run
–two-minute rest–
800-meter Run
–one-minute rest–
400-meter Run

After Bash

Recover

Travel WOD

Each for time:
1600-meter Run
–three-minute rest–
1200-meter Run
–two-minute rest–
800-meter Run
–one-minute rest–
400-meter Run

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Monday 09-29-14

 

Warm Up  Power Clean, heavy single

SKILL  Power Clean

WOD  For time:  15-12-9-6-3
Power Clean @ 135/95-lbs.
Bar-facing Burpee

After Bash

Travel WOD  For time:  15-12-9-6-3


Standing Long Jump

 


Burpee + Tuck Jump

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Saturday 09-27-14

 

Warm Up

Coach’s Choice

SKILL

Running

WOD

Rx’d
In teams of two, as many rounds as possible in 30 minutes:
100x Burpee Buy-In*

400-meter Run
10x Burpee

*Only one athlete may work at a time.

Athletes must rotate every round.

Scaled
In teams of two, as many rounds as possible in 25 minutes:
400-meter Run
10x Burpee

Athletes must rotate every round.

After Bash

Recover

Travel WOD

As many rounds as possible in 20 minutes:
400-meter Run
15x Burpee

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