WOD

Wednesday 4-1-15

 

Warm Up:

Wendler’s 5-3-1 Strength Workout

Push Press 65% x 5, 75% x 5, 85% x 5+

Skill:

 Toe to Bar

WOD:

AMRAP in 10 Minutes of:
10 Push Press (115,75)
10 Toe to Bar
10 Ring Dip

After Bash:

1000m Row @ 2k Pace

Travel WOD:

 

 As Many Reps As Possible in 10 Minutes of:
10 Dumbbell Push Press
10 V-Ups
10 Dips

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Tuesday 3-31-15

 

Warm Up:  We are starting our first cycle of Wendler’s method on the 4 new movements

Wendler’s 5-3-1 Strength Workout

Front Squat 65% x 5, 75% x 5, 85% x 5+

Skill:

Chest to Bar Pull Ups

WOD: 4 Rounds For Time:
20 Overhead Squats (95/65)
10 Burpee Over the Bar
5 Chest to Bar Pull Ups

After Bash:

Tabata Push-Ups

Travel WOD:

 

4 Rounds For Time:
20 One Armed Dumbbell Overhead Squat
10 Burpees
15 Dumbbe
ll Rows

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Monday 3-30-15

 

Warm Up:

Prep for 15.5

Skill

Row

Thrusters

WOD:

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Travel WOD:

15.5

 

Modify based upon equipment available

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Saturday 3-28-15

 

Warm Up:    If you did not get a 1RM on either of the lifts, please use this warm up time to do so. Front Squat, Push Press, Deadlift or Incline Press.  Record those weights. Everyone who has a max on each lift….Coach’s Choice warm up

Skill: WOD movements

WOD:  “Bowen”  3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

After Bash:  Recover

Travel WOD:

“Travel Bowen” 3 rounds for time

Run 800 m

7 Deadlift Heaviest DB you can find

10 burpee pull ups

14 (7 each arm) single arm DB thrusters (55/35)

 

20 Tuck Jumps

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Friday 3-27-15

 

Warm Up:    10-15 minutes to work up to you 1RM Incline Press

Skill: Clean & Jerk

WOD: “Grace” For Time:
30 Clean & Jerk (135/95)

After Bash:

Tabata core work and Mobility

Travel WOD:

“Travel Grace”

30 DB Clean & Jerk (55/35

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