WOD
For time:
25 Wall Balls 20/14
50 Pull-ups
25 Wall Balls 20/14
50 Box Jumps 24/20
25 Wall Balls 20/14
50 Ring Dips
25 Wall Balls 20/14
50 Kettlebell Swings 70/55
25 Wall Balls 20/14
Basics
For time:
10 Wall Balls
20 Pull-Ups
10 Wall Balls
20 Box Jumps
10 Wall Balls
20 Push-Ups
10 Wall Balls
20 Kettlebell Swings
10 Wall Balls
Andrew’s a celebrity!
Barbell Work
20 minutes to complete the following:
Beginners: 10 Minutes of Clean technique work (from floor)
Then
5×5 Push Press – Heavy but perfect
Advanced: 5 sets of 3 Cleans(Full Squat) + 1 Push Jerk at 75% 1RM – Rest 60 seconds
Then
5×5 Push Press (heavier than 4/9/13) – Rest 60 seconds
WOD
3 rounds for time of:
10 Handstand Push-Ups
20 Lateral Burpees (over BB)
10 Deadlifts 225/155
(Compare to 1/29/13)
Basics
3 rounds for time of:
10 Push Press
20 Lateral Burpees (over bar)
Barbell Work
20 minutes to complete the following:
Beginners: 7×3 Overhead Squat – Heavy but perfect (With the remainder of time work on Snatch Technique)
Advanced: Snatch: 5 sets of 3 reps at 75% 1RM – Rest 60 seconds
Then
5×3 – Snatch First Pulls – (heavier than 4/8/13) – Rest 60 Seconds
WOD
“Jackie”
Row 1000m
50 Thrusters 45/35
30 Pull-Ups
Basics
3 Rounds For time:
150 Single Unders
21 Kettlebell Swings
12 Pull-Ups
Check out MobilityWOD for some ideas for today’s mobility work!
Mandatory Mobility
15 Minutes of Mobility work
Let’s work to recover from a tough week of WODs!
WOD
20:00 to complete the following:
5 Rounds of:
5 Strict pull-ups
10 Strict push-ups
Then
1 minute chin-over-bar hold
Then
5 Rounds of:
5 sec L-hang on bar
10 burpee pull-ups
(If time remaining complete max effort burpee pull-ups)
*Record number of burpee pull-ups or how far you made it into the WOD
Basics
10 Minute AMRAP of:
10 Knees-2-Elbows
100m Shuttle Run, 10m increments
10 Mt. Climbers
Strength
High-Bar Back Squat: 1×5@75%, 1×5@80%, 2×3@85%, 3×2@90%
WOD
Run 1 Mile
Then (No Rest)
5 Minutes Max Effort Front Squats @ 70% (no racks)
Basics
3 Rounds For time of:
Run 200m
25 Squats
Teens MetCon
Skill: Overhead squats
WOD:
15-12-9
Press (15-35#)
Push-ups
Rest 2 min, repeat
Game: Dodgeball
Study Session: Steroids and other Performance Enhancing Drugs
Skill Work
Hollow Rocks
Beginner- Practice learning where you are at in the progression to maintaining a hollow position on the floor. Practice hollow rock progressions, give yourself a lot of time and reps with this.
Advanced- 3 x ME hollow rocks, no breaking extension of shoulders, elbows, hips, knee joints on hollow rock. Then complete 5 slide to hollows on the gymnastics mat.
WOD
WYAC Team Tryout #1
4 Minute AMRAP of:
10 Power Snatch 75/55
10 Toe-2-Bar
Rest 1 Minute
2 Minute Max Effort Double Unders
Rest 1 Minute
4 Minute AMRAP of:
10 Wall Balls 20/14
10 Kettlebell Swings 70/55
Basics
4 Minute AMRAP of:
10 Push Press 75/45
10 Sit-Ups
Rest 1 Minute
2 Minutes Max Effort Single Unders
Rest 1 Minute
4 Minute AMRAP of:
10 Wall Balls 14/10
10 Kettlebell Swings 45/25
Barbell Work
Beginners: 10 Minutes of Clean Technique Work (from floor)
Then
10 Minutes of Split Jerk Technique Work
Advanced: 5×2 Clean First Pulls + Hang Clean + 1 Push Jerk (3 count pause at knees)
Then
5×3 Pendelay Row
WOD
12 Minute AMRAP:
4 Hang Squat Clean to Thruster 95/65
6 Burpee Box Jumps 24/20
8 Pistols (4L/4R)
Basics
4 Rounds for time of:
15 Box Jumps
10 Burpees
5 Pull-Ups
Barbell Work
20 Minutes to Complete:
Beginners: 10 Minutes of Snatch Technique Work (from floor)
Then
5×3 Snatch Grip Push Press
Advanced: 5×2 Snatch First Pulls + Hang Snatch (3 count pause at knees)
Then
5×3 Snatch Grip Push Press (Heavy)
WOD
“Nate”
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebel Swings 70/55
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th, 2008 during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.\
Basics
12 Minute AMRAP of:
4 Pull-Ups
8 Push-Ups
12 Kettlebell Swings
Come visit us at our Step-Up Cheyenne booth from 630am-2pm today!
WOD
Row 1000m
20 Handstand Push-Ups
30 Pull-Ups
40 Kettlebell Swings 55/35
50 Sit-Ups
60 Burpees
(We will run this WOD in 2 heats, if you are not in the heat that is going you will be mobilizing to recover from a hard week of workouts!)
Basics
Row 500m
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats
Strength
High Bar Back Squat: 1×5@ 75%, 1×5@80%, 2×3@90%, 2×1@95%
(All percentages based off of MOST recent 1RM, not PR)
WOD
For time:
9 Front Squats 185/135 (no racks)
1 Rope Climb
6 Front Squats
3 Rope Climbs
3 Front Squats
5 Rope Climbs
Basics
For time:
10 Minute AMRAP of:
10 Kettlebell Swings
10 Box Jumps
10 Wall Balls
