WOD 4.24.14

grizzly DL

A. H2T

B. STRENGTH
deadlift
3RM
-add 5# to last time
-warm-up sets: 10,8,6 @BB,30,40%
-work sets: 3,3,3,3,3 @60,70,80,90,101%
-work sets OT2M

C. CONDITIONING
21,15,9
wall ball 20/14
pull-up
-8 min time cap

D. WARMDOWN
rollout: thoracic spine

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WOD 4.23.14


Everyone has a good side and a bad side.  Let’s get balanced.  Notice how their elbows shoot forward to re-rack the bar between reps.

A. H2T

B. SKILL
posture and position
3x
1 min to perform
10 wall wipers
10 goal keepers
1 min dead bug

C. CONDITIONING
10x
400m/300m row
8 split jerk (alternate sides) 155/105
-partner workout, alternate rounds, while one person is rowing, the other must perform their jerks, the clock stops when the second partner finishes their jerks
-ladies will be rowing 300m
-20 min time cap

D. WARMDOWN
couch stretch

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WOD 4.21.14

front-rack-kbIt helps to make that face.  Time to push out a couple sets!  See you in the gym.

A. H2T

B. STRENGTH
power snatch
8×2
-add 2.5# to last time
-sets OT90sec

C. CONDITIONING
AMRAP 7
7 KB front squat 53/35
7 supine ring row
-alternate arms with KB in front rack for each round

D. WARMDOWN
banded shoulders

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WOD 4.19.14


Run like a Bolt.

A. H2T

C. CONDITIONING
100 burpee
200 deadlift 185/125
300 box jump 24/20
400m run
-partner workout
alternate every 2 burpee
alternate every 4 deadlift
alternate every 6 box jump
clock stops once both athletes finish the run

D. WARMDOWN
rollout: calves + achilles

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WOD 4.18.14


Blowing minds.  Feet together, jumping in one location, eyes up, heels kiss the floor every rep.  All things to emulate.

A. H2T

B. SKILL
armstand
Tabata: wall walk
-1 rep per work interval – walk up, hold, and walk down, ideally taking the entire 20 seconds due to the hold at inversion.

C. CONDITIONING
100 double under
then…
10,9,8…3,2,1
C2B pull-up
ball slam 30/20
then…
100 double under
-15 min time cap

D. WARMDOWN
rollout: calves and achilles

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