7/12/12

Warmup:
Easy row/run/jumprope
General Dynamic
Handstand Practice

Strength:
Choose either Press or Push Press and find a 2 rep max

WOD:
AMRAP 20-
15 Pushups
10 reps of 2 lunges/leg 2 squats holding a plate (guys use 45# plate, girls use 25# plate)
20 Ground to Overhead with the plate (this movement is a hybrid of a snatch, clean&jerk, and a swing. Make sure you squeeze your abs and load your hips straight back!)

7/10/12

Warmup:
Easy row/run/jump rope
Squat Prep

Strength:
Back Squat 2 rep max

WOD:
AMRAP 7-
7 Back Squats (70-75% of 2rm)
7 Pullups

7/9/12

We're mix it up this week, something a little different than our standard template.

Warmup:
Easy row/run/jump rope
General Dynamic
Squat Prep
Junkyard Dog

WOD:
AMRAP 7:00-
Thrusters
Girls use 65-75#
Guys use 105-135#
GO HEAVY

Skills (After WOD):
Gymnastics Skills Practice
Spend time working on free handstands, handstand walks, kipping Toes2Bar/Knees2Elbow, L-Sits

Weekend WOD

I did this WOD today and wanted to share it with everyone. Its real fun but its definitely not to be underestimated.

Warmup:

Easy row/run/jump rope

General Dynamic

Workout:

5 rounds-

10 Front Squats (guys use 95-115, girls use 65-75)

100m Farmer's carry (guys use 45# per hand, girls use 25# per hand)

15 Burpees

Rest 2:00

Warmup:
Easy row/run/jumprope
PVC shoulder pullovers
General Dynamic
Mobility
Junkyard Dog

Strength:
Snatch 1 rep max
 if you can squat snatch, do so

WOD:
Tabata air squats (that's 4 minutes of :20 on :10 off)
right into-
4 minutes AMRAP power snatches at 70% of 1rm

7/3/12

Warmup:
Easy row/run/jump rope
Shoulder Mobility
Handstand Practice

Strength:
Push-Press 1 rep max

WOD:
'Grace'
For time-
30 Power Clean and Push Jerks
Girls use 65-75, Guys use 95-115

7/2/12

Warmup:
Running Drills
Squat Prep Mobility

Strength:
Back Squat 1 rep max

WOD:
Every :30 for 8 minutes-
Sprint 50m