5/14/2014

Warm up

Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings

Burgener (do you have this memorized yet?)

Foam roll

SKILL

Mountain Climbers 

BUY IN

Push Jerk

5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD

20 min AMRAP

5 Snatch (135/95)

10 T2B

50 Mountain Climbers

CASH OUT

Indian run!  1200m!!!

MOBILITY

Abs and lumbar spine

http://www.mobilitywod.com/2012/06/jill-miller-smashes-your-guts-and-psoas-and-tacked-down-viscera-and-matted-down-abdominals-part-2/

5/7/2014

WARM UP

Pass through
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing

Burgener

Foam roll

BUY IN

Push Jerk

3 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

SDHP

WOD

For Time:

800m run

50 SDHP (65/35)

400m run

100 hand release push ups

200m run

200 walking lunge steps (total)

CASH OUT

4 x 8 strict pull ups

MOBILITY

hamstrings and shoulders

http://www.mobilitywod.com/2013/01/pressing-mechanics-and-the-knee-pushup-up-disasterfroning-and-bailey-edition/

4/30/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Push Jerk

5 reps at 65% 1rm
5 reps at 75% 1rm
AMRAP at 85% 1rm

SKILL

Team WOD

WOD

Row 1600m

100 KB Swings (70/53)

50 Pull Ups

75 sit ups

Complete with a partner or group.  Each athlete does ALL the reps, HOWEVER, only one exercise per team can be completed at a time (only one person rowing, only one person doing KBS, etc).  Strategize so that you can all be finished at the same time.

*coaches do not help with strategy! 

CASH OUT

Bracing while overhead  (can you keep a tight core with weight overhead?) Gut check time!

or Indian Run

MOBILITY

T/S and hip flexors

http://www.mobilitywod.com/2011/12/episode-347-stiffness-kills-new-anterior-hip-flossing-tweaks/

4/23/2014

WARM UP
Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Push Jerk
5 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

Pistols

WOD

For Time:
50 KB Swing (70/53)
10 HSPU
40 Goblet Squats (70/53)
20 Pull ups
30 Deadlift (115/75)
30 Alt Pistols
20 Power Clean (115/75)
40 Push Ups
10 Overhead Squat (115/75)
50 Walking Lunge Steps (total)

CASH OUT
Recover

MOBILITY
Everything
http://www.mobilitywod.com/2012/02/wonky-beat-up-joint-feed-that-thing-good-mechanics-and-some-slack/

4/16/2014

WARM UP

Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings

Foam roll

BUY IN

Push Jerk

3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM

if you found your estimated 1RM last week, use that number to calculate this weeks

SKILL

MB Sit ups

WOD

4 RFT
20 Box Jumps 30"/24"
800m run
20 MB Sit ups 14/10

CASH OUT

Wall sit max hold - 2x

MOBILITY

Hip Flexors & Lumbar Spine

http://www.mobilitywod.com/2011/07/episode-281-runners-legs-and-hip-extension/

4/9/2014

WARM UP
Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll

BUY IN

Push Jerk*
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for push jerk, please work with a coach to find an estimated 1RM by doing the following:  5 sets of 5 reps - increasing weight each round. the last set of 5 should be extremely hard.

SKILL
DU

WOD
100 DU
335m sprint (small loop)
50 DU
430m sprint (big loop)

25 DU
800m sprint (1 big - 1 small loop)


CASH OUT
with am empty barbell complete:

Muscle Snatch - work the movement using no momentum or power from hips

*coaches will determine sets and reps for each athlete

MOBILITY

Quads, shoulders, glutes
http://www.mobilitywod.com/2011/05/episode-259-back-in-quadness-baby/
http://www.mobilitywod.com/2011/07/episode-283-resetting-after-a-shoulder-tweakbrutally-sore-shoulders/