WOD

04/15/13

UPDATE: Turf and DFP’s hitting cage arrive Monday, 4/15!

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Strength:

1a) 5X3 Snatch First Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
1b) 5X2 Tempo HBBS @ 75% – rest 60 sec.

Notes:
*Tempo HBBS = Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
**1a and 1b are super sets.  Do 1a, rest 60 seconds, do 1b, rest 60 seconds… Repeat.
***Watch Demo Video for 1a.  It’s there for a reason.

Conditioning:

12 minute AMRAP of:
7 Hang Power Cleans 135/95#
14 Burpees with Jump Over the Box (you may touch top of box)

 

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04/13/13

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Strength:

Top Pulls – 5 x 2 @ 80%

Notes: I’ve searched all over the Interwebz for the video of Drew demonstrating the Top Pulls, but I can’t find it anywhere.  Don’t worry though my strong ones.  We will go over these just as we go over every lift.  🙂

– Then-

3 x 10 Strict Weighted Pull-ups – 60 sec rest b/w each set

Conditioning:
21-15-9
Deadlifts (225/155)
HSPUs

 

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04/12/13

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Strength:

Split Jerk – 7×2 @ 80%

Conditioning:

7 min AMRAP of:
7 Front Squats @ 70%
21 Lateral Jumps over BB
7 T2B

– Rest 1 Min-

2 min AMRAP of:
Ring Dips

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04/11/13

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If you have worked out Monday – Wednesday, this is your rest day and/or mobility day.  If you haven’t  worked out Monday – Wednesday you may come in to make up something you missed earlier this week.

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04/10/13

 

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Strength:

Push Press – 4 x 5 @ 75%

Conditioning: 

3 Rounds
Run 400m
21 KBS (24/16kg)
12 pull-ups

Midline:

1a) GHD Situps – 2 x 15
1b) GHD Back Extensions – 2 x 15

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04/09/13

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Strength:

HBBS – 3×5 @ 80%

Conditioning:

*With a running clock and no rest between:

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

6 minute AMRAP of:

15 Hang Power Cleans @ 115/75#
15 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

4 minute AMRAP of:

10 Hang Power Cleans @ 115/75#
10 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

Midline/Stability:

 Pallof Press – 3×3 for 10 sec hold on each side

*We will go over the Pallof Press in class, but just in case you have no idea what this is I’ve hooked you up with the following video demo. And yes, I know we don’t have “that machine”, but we will be able to perform the same movement by attaching a band to one of the uprights on the rig  🙂

http://www.ericcressey.com/exercise-of-the-week-pallof-press

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