WOD

Monday 09-22-13

 

Warm Up

Basic Gymnastics

SKILL

Sumo Deadlift High-pull

WOD

Three rounds for time:
15x Chest-to-bar Pull-up
20x Burpee
15x Sumo Deadlift High-pull @ 95/65-lbs.

After Bash

Shoulder Mobility

Travel WOD

 

Three rounds for time:
15x Pull (i.e., Row, Pull-down, Pull-up, etc.)
20x Burpee
15x Lunge

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Saturday 09-20-13

 

Warm Up

Basic Gymnastics

SKILL

Handstand Pushup

WOD

“Holleyman”
30 rounds for time:
5x Wall Ball @ 20/14-lbs.
3x Handstand Pushup
1x Power Clean @ 225/155-lbs.

After Bash

Recover

Travel WOD

30 rounds for time:
5x Burpee
3x Handstand Pushup
1x Standing Long Jump

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Friday 09-19-13

 

Warm Up

Front Squat, heavy single

SKILL

Toes-to-bar

WOD

Five rounds for time:
7x Front Squat @ 185/125-lbs.
10x Toes-to-bar

After Bash

Shoulder Mobility

Travel WOD

 

Five rounds for time:
14x Single-leg Squat
10x Pike-up

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Thursday 09-18-13

 

Warm Up

Coach’s Choice

SKILL

Double Under

WOD

“Annie”
For time:
50-40-30-20-10
Double Under
Sit-up

After Bash

For time:
25x Burpee + Wall Ball+ Box Jump

Travel WOD

For time:
50-40-30-20-10
Tuck Jump
Sit-up

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Wednesday 09-17-13

 

Warm Up

Hang Power Clean and Push Press, heavy single

SKILL

Hang Power Clean

WOD

Tabata Mash-Up: Hang Power Clean, Push Press

Complete 16 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are Hang Power Cleans @ 115/75-lbs., and the even intervals are Push Presses. This workout is scored by the total repetitions completed from all 16 intervals.

After Bash

Recover

Travel WOD

Tabata Mash-Up: Squat Jump, Clapping Pushup

 

Complete 16 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are Squat Jumps, and the even intervals are Clapping Pushups.

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