WOD 3/17/11

SPEAL'S Warm-up:
Hip Mobility
Shoulder Mobility
Ankle Mobility

Skill
Pull-Ups/Progression

WOD
5 Rounds of:
3 Rounds of CINDY
1 Hang Snatch High Pull
Rest one minute after each round


Then...

3 Sets of 15 Wallballs unbroken
Wallballs must be completed unbroken, if set is broken, must start from the beginning

Rest as needed in between sets

WOD 3/16/11

Burgener warm-up:
Hip Mobility
Ankle Mobility
 
 
Strenght WOD5 Sets of 5 Reps of:
Dead Lift
L.1 40-60% Body weight Technique
L.2 50-70% Body weight Technique, intensity
L.3 45-65% Of heaviest possible (AHAP), go up 10 lbs each set
 
Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
L.1 40-60% Body weight Technique
L.2 50-70% Body weight Technique, intensity
L.3 45-65% Of heaviest possible (AHAP), go up 10 lbs each set
 
(Keep same weight for all three presses)
 
Endurance WOD
3 Rounds for Time:
400 Meter Run
20 KBS  Unbroken
 

WOD 3/15/11

High Velocity Warm-up:
Shoulder Prep
Ankle mobility
 
SkillMuscle-up/Progression
 
 
WOD
10-9-8-7-6-5-4-3-2-1 Thruster 65-45
Jump Rope
(add zero to count for jump rope ex. 10= 100, 9= 90) 
 
Then...3 Sets of 10 Box Jumps 
(Flat-footed jump, full extension at the top of the box, step-down everytime)

WOD 3/14/11

Dynamic warm-up:
Hip mobility
 
 
Strength/Skill WOD
5 Sets of 5 Reps of:
 
Backsquat
L.1 40-60% Body weight Technique
L.2 50-70% Body weight Technique, intensity
L.3 45-65% Of heaviest possible (AHAP), go up 10 lbs each set
 
5 Sets of 3 Reps:
 
Bench
L.1 40-60% Body weight Technique
L.2 50-70% Body weight Technique, intensity
L.3 45-65% Of heaviest possible (AHAP), go up 10 lbs each set
 
(Coaching Notes)
L.1-L.2   Concentrate on technique
L.3         Work on setting new PR
 
Endurance WOD
3 Sets of:
With a time of 4 min- Row 200 meters, then complete time with Burpee's 
 
(Coaching Notes)
Count Burpee's each round for score

WOD 3/11/11

High Velocity Warm up
Run prep
 
Skill: Running
 
W.O.D
 
10 Attempts toou set your PR time for 100m Sprint
 
Finisher: Planks and Ring foward Holds
 
Coaching Notes: Please be very mindfull of the warm up and strech before starting the sprints, lets keep it healhty
 

WOD 3/10/11

Dynamic Warm up

Skill: Rope Climbing

W.O.D.

5 Rounds

Unbroken reps of

5 Back Squat
10 HSPU

L.1 L.2  Box Squat if necesary, Wall Climb

Coaching notes: If unbroken the set starts again.

Finisher: Tabata this, Tabata that

3/9/11

Dynamic Warm up
Hip Mobility
Ankle Mobility
Wrist warm up
 
W.O.D
 
TESTER : Benchmark WOD .... Main Site W.O.D
 
"Hellen"
 
3 Rounds of:
 
Run 400m
1.5 Pood Kettlebelt 21 Swings
12 pulls ups
 
L.1 18/21 LB K.B, Ring rows (Knees bent 90 degrees)
L.2 25/35 LB K.B, Ring rows (Straight legs)
L.3 53LB K.B, Pull ups
 
Coaching notes: Today we go 100% is a testing day. No skill no finisher it's all about the WOD!!! 
 
Finisher: Recovery, mobility, light strech.