4/24/2014

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

Clean Pull 8 x 2 , drop bar at top of pull.

Increase weight each round. 

SKILL
BB row

WOD

4 RFT
400m run
20 sit ups
12 air squats
8 BB Row (65-75% of max)

CASH OUT

5 Min AMRAP Snatch Balance

MOBILITY

Hip Flexor & Thoracic Spine
http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/

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/

3/31/2014

WARM UP

Pass through
Kipping practice
30 sec Handstand hold
Push up
OH wall squat with training bar
Good mornings
Static lunge
Hurdlers
Leg swings

Foam roll

SKILL

Snatch pull

BUY IN

Snatch pull 70%+ 1RM snatch
8 sets x 1 rep

Yes, just the pull. Set up like you are going to snatch , pull to triple ext + shrug your shoulders and release bar at chest height instead of getting under it.

WOD

14.5

Or

3RFT

335m (short loop)
10 pull-ups
6 American KBS 70/53

CASH OUT

OH walking lunge 200m - use 45 pound plate

MOBILITY

Hip flexor and lats