9.19.16

change

warm up

coach picks

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Strength:

Back Squat

3×4 @ 75%

3×4 @ 80%

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WOD:

3 rounds

30 cal row

30 C2B

30 med ball sit ups 20/14

RX PLUS: C2B and 20/14

RX : pull ups and 20/14

Scaled: knees to elbow/knees to as high as possible 14/10

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Cool down: 200 m walk

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Extra Credit:

Squat Snatch

4-4-3-3-2-2-1-1

RX PLUS ATHLETES- Squat Snatch***without moving feet***

 

4.7.16

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Warm up:

coach picks

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Skill:

Seated dip on boxes, ring dips and L sits. 

 using 2 boxes, sit in between, place hands on boxes. With feet straight out in front in L seated pos. push yourself up to straight arms, keeping feet on floor. Keep palms under shoulders and elbows in tight. 

Advanced athletes can work ring dips and L sits on the rings. 

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WOD:

3 rounds for time:

5 Deadlifts 305/215

10 alternating pistols

15 HSPU (no mat is RX)

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Cool down: 

200 m walk 

6.16.15 “Helen”

helen

 

Warm Up:

200 m run 

6 jumping pull ups

(arms bent while feet stable on ground/ box/bench

then jump to bar, chin comes over bar)

3 bridge ups

wall to wall butt kicks

wall to wall perfect stretch

15 shoulder dislocates

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Mobility:

banded hip liberator

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WOD: “Helen”

3 rounds for time:

400 m run

21 kb swings 53/35

12 pull ups

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Cool down: 200 m walk

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Extra Credit: 3 rope climbs