Wednesday, August 5, 2015

Strength & Conditioning: 05 August 2015

Strength:

  • 3 sets up pull up progressions
Skill WOD:

Partner A/B L-sit holds. 5 minutes 30s A, 30s B.
  • 30s A (B times total hold.)
  • 30s B (A times total hold.)
Add total time held in good position and record for next week.

WOD:
Four sets of 3-minute sprints of "Cindy"
90s rest between.
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

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Conditioning: 05 August 2015

Strength:

  • Pull ups

WOD:
For time:
  • 21 -3 Slam Balls (18k/12k)
  • 3 - 21 Wall Balls (20#/14#)
  • 1 lap between each set

Tuesday, August 4, 2015

Strength & Conditioning: 04 August 2015

Strength:

  • Deadlift 5 EDM
Goat Farm:

Goat Farm: Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
For time:
  • Run 800 Meters (4 laps.)
  • 15 Deadlifts*
  • 30 Hand-Release Push-Ups
  • (successful reps must start from the top extended position, and the knees must never touch the ground)
  • Run 400 Meters
  • 10 Deadlifts
  • 20 Hand-Release Push-Ups
  • Run 200 Meters
  • 5 Deadlifts
  • 10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

Conditioning: 04 August 2015

Strength:

  • Backsquat

WOD:
For Time:
  • 50-40-30-20-10 Double Unders (3 for 1 sub single unders)
  • 5L/5R KB Thrusters (20k/12k)

Monday, August 3, 2015

Conditioning: 03 August 2015

Strength:

  • Backsquat
WOD:

8 RFT
  • 8 (4L/4R) Single Arm Kettlebell Push Press (24k/12k)
  • 10 Kettlebell Swings (24k/12k)
  • 12 Burpees