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Thursday, 23 May 2013 16:52

WOD 130524

Written by Jason Swafford

Warm-Up

Stretch calves/hips/hams
Run 1 mile/loop

Strength / Skill

Muscle-up practice - ring lockouts, false grip, ring kip, hanging ring kip

WOD

"Christine"
3 rounds for time of:
500m row
12 bodyweight deadlifts
21 Box Jump (20")

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Wednesday, 22 May 2013 16:10

WOD 130523

Written by Jason Swafford

Warm Up

Run drills

Strength / Skills

25/50 x dbl unders + 10 X FS
4 rds.

WOD

"Lynn"
5 rds for total reps of:
Max rep bench press
Max rep pull ups

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Tuesday, 21 May 2013 11:56

WOD 130522

Written by Jason Swafford

Warm UP

Row clinic 5 x 250

Strength / Skill

2x10 Dead Lift

2x10 Front Squat

2x10 Jump Shrug

2x10 Squat Clean

2x10 Push Press

2x10 Push Jerks

WOD

1 x Sqat Clean

1 x Hang Power Clean

1x Push Jerk
Emotm x 15min.

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Monday, 20 May 2013 16:37

WOD 130521

Written by Jason Swafford

Warm UP

Hips, dips, kips n sits.
3x10 of each

Strength / Skill

5x10 barbel / dumbbell walking lunge
5x10 HSPU or strict press with BB/DB

WOD

10 min AMRAP
Teams of 3
10 x KBs / run 100m x2 / 80m x2 / 60m x2 / 40m x 2 each.

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Sunday, 19 May 2013 15:35

WOD 130520

Written by Jason Swafford

Warm Up

PVC warm up

JJax, Pass through, OHS, squat snatch drills including snatch balance.

Skill / Strength

2 x 10Snatch grip dead lift.

2 x 10 high pull

2 x 10 HPSn

2 x 30s hold at bottom of OHS.

2 x 10 OHS.

2 x 10 HSSn

WOD

10 sets each of pull up/ push up/ sit up/ squat. All sets unbroken if possible.

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Thursday, 16 May 2013 16:13

WOD 130517

Written by Jason Swafford

Warm Up

Lax shoulders

Skill / Strength

Barbell skills snatch

10 min emotm

Squat Snatc h/ HPSn / OHS

WOD

20min AMRAP:
(With a partner from the ground)

5 back squats (155/115/95/75)
5 pull ups
10 push-ups.