May 12, 2013
SWOD: Front squat 4/4/4/3/3
WOD:
21 HSPU
50 Double unders (100 single unders)
15 HSPU
30 Double unders (60 single unders)
9 HSPU
15 Double unders (30 single unders)
-For time-
…Entries By Coach Mark
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May 10, 2013
Skill: 10 min of pull-up or muscle-up practice
Main site WOD from 4/26/13:
7 Muscle-ups (sub = 14 pull-ups)
400m run
-5 rounds for time-
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May 9, 2013
SWOD: Power clean and Jerk: 2 (Power Cleans)&5 (Jerks)/2&5/2&5/1&3/1&3
WOD:
OTMEM for 10 min
3 Squat cleans (135#/95#)
8 KB Swings (70#/53#)
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May 8, 2013
WOD:
AMRAP in 20 min
400m run
10 HSPU (sub = 15 Hand release push-ups)
14 Alternating leg pistols (sub = 20 Jumping air squats)
16 Burpees
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May 7, 2013
Mobility:
A1) Shoulder distraction, 1 min on each arm x 2 setsA2) Bottom up hip mobility, 1 min on each leg x 2 setsSWOD: Power snatch 6/6/4/4/4Romanian deadlifts 8/8/6/6/6… -
May 6, 2013
WOD:
AMRAP in 7 min
200m run
20 Double unders (Sub = 60 single unders)
10 SDHP (75#/55#)
Rest 3 min
AMRAP in 7 min
200m run
15 Push-press (75#/55#)
10 Toes-to-bar
Rest 3 min
Tabata Sit-ups
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May 5, 2013
SWOD: Front squat 5/5/5/5/5
WOD:
Partner WOD:
1 Min Burpees
1 Min Pull-ups
1 Min Box Jumps (24”)
1 Min KB Swings (53#)
1 Min Rest
-3 Rounds for total reps-
One partner completes reps while the other …
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May 3, 2013
WOD:
-3 rounds for time-
800m run
50 Wall ball shots (20#/14#)
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May 2, 2013
WOD: Single arm DB/KB strict press 10/10/8/8/8 on each arm
WOD:
OTMEM for 10 min
5 Deadlifts (225#/135#)
5 Lateral Burpees over barbell
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May 1, 2013
WOD:
1000m row
100 Burpees
100 Double unders (sub = 200 single unders)
100 Sit-ups
-For time-
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