12.14.2011
Wednesday:
WU: CFCDA+med ball WU, instructor led.
Skill: 7-6-5-4-3-2-1 reps: DB piston press, strict TTB
WOD:
“Beach Muscles Redux”
AMRAP 3′:
9 Thruster, 95/65#
12 Box Jump
9 Ring Row (Rx+ strict PLU)
2′ rest.
Author Archive
12.13.11
WU: CFCDA+ Good Morning Broad Jump, 2 laps
Skill: Dot Mats
WOD:
“The Clock is Cruel”
5-7 rounds of
A1. DB Deadlift x10
A2. AMRAP Burpee, 40″
A3. AMRAP Crazy Ivan, 40″
A4. AMRAP Ring Dip, 40″
20″ seconds between exercises; 90″ between sets. Ascend on DB DL weight.
12.12.11
WU: CFCDA +2 lengths inch worm, 2nd lap dynamic; 2 lengths lunge, 2nd length hopping; 2 lengths cossack lunge, 1st low 2nd high.
Skill: 25′ to find a heavy triple front squat. Use racks if needed. In between sets do 1 set of shoulder activation/mobility/strength (coach led)
WOD:
“Descent Into Madness”
teams of 2
10-9-8-7-6-5-4-3-2-1 reps of:
KBS 70/53#
Bear Crawl 12m
DB Front Squat with 1/2 BW
Broad Jump 12m
12.6.2011
Warm Up:
Shoulder activation: shrugs, db lateral raise
Team relay drills!
Skill:
Accumulate time in a flexed arm hang. Guys 3 minutes, girls 2 minutes.
Beach Muscles
AMRAP 3 minutes
9 DB Thruster @ 45/30
12 Box Jumps
9 Bent Over DB rows (use same DB’s)
Rest 2 minutes
Complete 5 rounds
Finisher
3 Max Sets of alternating DB curls.
12.3.2011
Warm Up:
Team line drills
Skills:
Dot Drills
“Invictus”
Teams of 2:
3 rounds of
3′ max reps of front squat
rest 2′
3′ max burpees
rest 2′
3′ max pull ups (strict)
rest 2′
12.2.2011
Warmup:
Shoulder activation drills: kettlebell style
Shuttle Runs, team up!
Skill:
Pull Up, 1-2-3-4-5-6-7 reps, alternating with
Pistol, 1-2-3-4-5-6-7 reps
“Jive Turkey”
25-20-15-10 reps of:
Box Jump
Toe to Bar
Air Squat
12.1.2011
Warm Up:
Team 100 cal airdyne relay
Skill:
Ladders!
“WTF is a Plurpee?”
3 rounds:
30 wallball
15 DB Plurpees
11.30.2011
Warm Up:
In teams of two, perform 7-6-5-4-3-2-1 reps of:
Ring roll out
Tuck jump
Strict DB press
Skill:
Snatch Progression, skill transfers
“Pie in the Sky”
10′ AMRAP:
10 OHS 95/65
10 Ring Dip
20 Groiners
11.29.11
Warmup:
Med Ball Compass
Skill:
Turkish Get-Up
“Constancy”
10 rounds each, teams of 2:
5 dumbbell ground to overhead
ab disc or bear crawl 10m
10 kettlebell swings
broad jump 10m
tag team style!
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