7/26/12

Warmup:
General Dynamic
Overhead Mobility
Squat Mobility

Strength/Skill:
Practice Power Snatch to Overhead Squat
If you are comfortable with both movement practice Squat Snatches

WOD:
5 rounds-
20 DB Snatch/hand
15 Burpees

Find a weight that allows you to maintain a steady output throughout.

7/24/12

Warmup-
General Dynamic
Shoulder Mobility
Handstand Practice

Strength-
Find a max weight for 1 Push Press + 2 Push Jerks
The three lifts are to be performed as one set

WOD-
5 rounds:
50 feet Overhead Walking Lunges (guys use 45# plate, girls use 25# plate)
21 Burpees

7/23/12

Warmup-
Running Drills
General Dynamic
Squat prep

Strength-
Front Squat 2 rep max

WOD-
3 rounds:
200m sprint
5 Power Cleans
15 Unbroken Front Squats
Choose your own weight so as to complete the squats unbroken with a load that challenges you.
Rest as needed between rounds to ensure each effort is a SPRINT

7/20/12

Warmup:
General Dynamic
Overhead Prep

Strength:
Find a max weight for 1 Shoulder Press + 2 Push Press
The three lifts are to be performed as one set.

WOD:
AMRAP 10-
5 Push Press (Girls use 45-65, Guys use 75-95)
5 Push Jerks (same weight)
30 Swings (girls use 25, guys use 45)

7/19/12

Warmup:
Squat Mobility
Pick 3-4 mobs and get ready to squat heavy

Strength:
Back Squat 1 rep max

WOD:
Tabata Mashup
Hang Power Cleans (go heavy)
Air Squats (if you can do pistols, do them)

That's 8 rounds of-
:20 hang power cleans
:10 rest
:20 air squats/pistols
:10 rest

7/16/12

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

Strength:
Max Effort Clean and Jerk- find a 1 rep max.
Be fast and aggressive

WOD:
AMRAP 7 minutes-
3 Thrusters
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
Continue this pattern for 7 minutes.
Guys use 75#, girls use 45#
If you cannot do sets of 10+ unbroken kipping pullups in a wod, scale the pullups to horizontal rows. Make sure your chest touches the bar if you do rows.

Weekend WOD

Weekend WOD-

10-9-8-7-6-5-4-3-2-1
Power Snatch
Box Jumps