Monthly Archives: March 2012

Mobility
Dynamic

Dynamic Effort Lift(if you did not do it this week yet)
Bench Press
50% of 1RM
8 x 3 reps on 1:15

Regular and Endurance WOD

5 Rounds
9 Hang Power Snatches 75/45
21 Double Unders
12:00 time cap.

Cash Out
Coaches Choice

Mobility
Dynamic

Dynamic Effort Lift
Bench Press
50% of 1RM
8 x 3 reps on 1:15

Regular and Endurance WOD

As many rounds as possible in 10:00 of:
8 Russian Kettlebell Swings, 2 pood/1.5 pood
8 C2B Pull ups
8 Air Squats

Cash Out
100’s

Mobility
Dynamic

Dynamic Effort Lift
ME: Bench Press
5-5-5-3-3-3
40%-50%-60%-70%-80%-90%

Regular and Endurance WOD

AMRAP 8:00
7 Power Cleans
7 Burpees
Load for power clean should be heavy enough to force athlete to make the 7 reps steady but difficult. Do not choose a weight that will cause a lot of misses or require the athlete to take long periods of rest between reps.

Cash Out
Tabata skipping.

Mobility
Dynamic

Max Effort Lift
Front Squat
5-5-5-3-3-3
40%-50%-60%-70%-80%-90%

Regular and Endurance WOD

As Monday was missed, here it is again.
5:00 “Skin the Cat” Ring Work
5:00 Pistol Skill Work
then
Three rounds for time of:
Run 400m, rest 2:00
21 KB Swings 1.5/1 pood, rest 2:00
12 Pull ups, rest 2:00″

Cash Out

Mobility
Dynamic

Regular and Endurance WOD
4 rounds for time of:
Row 500m
12 Thrusters, 95/65 pounds
9 Ring Rows
Rest 1:00 between rounds

Cash Out
Coaches choice

Mobility
Dynamic

Dynamic Effort Lift
ME: Bench Press
5-5-5-3-3-3
40%-50%-60%-70%-80%-90%

Regular and Endurance WOD

Cash Out

Mobility
Dynamic

Regular and Endurance WOD
“Isabel”
For time:
30 Snatches, 135/95 pounds
Scale as needed.

Cash Out
Sprints

Mobility
Dynamic

Regular and Endurance WOD
30 Double Unders
15 Wall Ball Shots, 20 pounds
3 Rope Climbs, 15′ or 3 tire flips

Cash Out
Coaches choice

Mobility
Dynamic

“Deadlift 3-2-2-2-1-1-1-1-1 reps

WOD

” Fire Alarm”
6 Rounds For Time:
20 Box Jumps (24, 20)
20 Kettlebell Swings (53, 35)
200 Meter Run

Cash Out
Tabata sit ups and back exentions

Mobility
Dynamic

WOD

Each suit of cards has been designated a movement:
1.Clubs – Goblet Squats (weight of your choice)
2. Spades – Kettlebell Swings (weight of your choice)
3. Hearts – Burpees
4. Diamonds – Sit ups
5. Aces – 400 meter run

Cash Out
Coaches choice