WOD – July 29, 2014 – Tuesday

IMG_9202WARMUP
3 Minute Jump Rope
2 Rounds
5 Dips
10 Pushups
10 Toes to Bar
10 Lunges

SKILL
Bench 4 x 10 (60-70% of 1RM)
Dips 3 x 10 (Use weights for resistance)
3 Sets of Max Pushups on paralletes

WOD
3 Rounds
10 Hang Power Clean (135/95)
30 Double Unders
Then
3 Rounds
10 KBS (53/35)
10 Burpees

RECOVERY
Doorway Stretch – 5 minutes

Posted in WOD

WOD – July 28, 2014 – Monday

photo-4WARMUP
400M Run
3 Rounds
5 Pull-ups
5 Ring Rows
10 Squat Jumps
10 Inch Worms

SKILL
15 Rep Squat Sets
Get as many sets of 15 reps in 15 minutes
Only Go Up by 30#

WOD
400M Run
18 Pull-Ups
400M Run
15 Pull-Ups
400M Run
12 Pull-Ups

RECOVERY
Roll Lats & Quads – 5 Minutes

Posted in WOD

WOD – July 25, 2014 – Friday

IMG_9173WARMUP
400m Run
Fun Dynamic

SKILL
Max Handstand Hold
Rest 30 seconds
Max Plank Hold
Rest 30 seconds
Max Double Unders

WOD
10 x 400m Sprints
1 minute rest between sprints

RECOVERY
Roll Quads – 2 minutes
Smash Hamstrings – 2 minutes

Posted in WOD

WOD – July 24, 2014 – Thursday

IMG_9157WARMUP
500M Row
4 Minute AMRAP
5 Lunges
5 V-Ups
5 Squats

Hip Flexor Mobility

SKILL
Box Squat: 5 Box Squats every 2 minutes for 18 minutes
@ 60-65% of 1RM Squat

WOD
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
Rest 1 Minute After Each Round

RECOVERY
Bar Smash Legs – 2 Minutes Per Leg 

Posted in WOD

WOD – July 23, 2014 – Wednesday

blog_featured-image_crossfit-games-2014WARMUP
3 Minute Jump Rope
3 Rounds 
10 Banded Good Mornings
10 Samson Stretch
10 Inch Worms

Hamstring Mobility

SKILL
Straight Leg Deadlift
5×5 @ 60% of 1RM Deadlift
3×3 @ 70%
1×1 @ 80%
2:30 Rest Between Sets

WOD
50 Double Under Buy-In
12-9-6-3:
Power Cleans(95/65)
Toes 2 Bar
Deadlifts(95/65)
50 Double Under Cash Out

RECOVERY
PNF Hammies – 2 Minutes Per Leg

Posted in WOD

WOD – July 22, 2014 – Tuesday

IMG_9147WARMUP
500M Row
3 Rounds
10 Jumps Squats
10 Passthroughs
30 Sec HS Hold

Overhead Mobility

SKILL
10 Minute EMOM:
2 Snatch Balance
2 Overhead Squats
@ 60-65% of 1RM O.H.S.

WOD
3 Rounds For Time:
5 Power Snatch(95/65)
10 Burpee Box Jumps(24/20)

RECOVERY
Roll Upper/ Lower Back – 5 Minutes

Posted in WOD

WOD – July 21, 2014 – Monday

IMG_9136WARMUP
400M Run
3 Rounds 
10 Push-ups
10 Ring Rows
10 Beat SwingS
Then Overhead Mobility

SKILL
Push Press:
10 Reps @ 75%
2 Minute Rest
20 Reps @ 65%
2 Minute Rest
30 Reps @ 55%
* % is of 1RM Push Press

WOD
12 Minute AMRAP:
400M Run
10 Shoulder 2 Overhead(95/65)
10 Ring Dips

RECOVERY
Ball Smash Shoulders – 2 Minutes Per Shoulder

Posted in WOD

WOD – July 18, 2014 – Friday

IMG_9134WARMUP
400M Run
3 Rounds
10 Samson Stretch
10 Hollow Rocks
3 Wall Walks
Mobilize For Good Front Rack Position

SKILL
Find 1RM Clean & Jerk
*Rest as needed

WOD
8 Minute AMRAP:
10 Med Ball Cleans(20/14)
15 ABMAT Sit-ups

RECOVERY
Roll What Hurts – 5 Minutes

Posted in WOD

WOD – July 17, 2014 – Thursday

IMG_9132WARMUP
500M Row
4 Minute AMRAP
10 Pull-ups
10 Push-ups
10 ABMAT Sit-ups

SKILL
Press
3×5 @ 75%
1 Minute Rest
2×3 @ 85%
1 Minute Rest
1×1 @ 95%

WOD
Tabata:
Row For Calories
Pull-ups
Ball Slams(20/15)
Hollow Rocks

RECOVERY
Bar Smash Shoulders – 2 Minutes Per Arm

Posted in WOD

WOD – July 16, 2014 – Wednesday

IMG_9125WARMUP
3 Minute Jump Rope
3 Rounds
10 Barbell Good Mornings
10 Squats
30 Second Handstand Hold
Then Mobilize Hammies

SKILL
Find 1RM Deadlift
*Rest as needed

WOD
20 Minute AMRAP:
5 HSPU
10 Deadlift @ Bodyweight
15 Wall Ball(20/14)
20 Double Unders
*Rest Exactly 1 Minute After Each Round

RECOVERY
Ball Smash Hammies On Box – 2 Minutes Per Leg

Posted in WOD