Monthly Archives: September 2012

Mobility
Dynamic

WOD
5 Rounds
10 Air Squats
15 KB Swings
20 Step Ups – not box jumps
Go easy if you are planning to workout tomorrow.

Alternate WOD
3 Rounds of Lynne
A) Max Reps fairly heavy Bench Press.
B) Max reps pull ups – if it is more than 50, do strict.
Move directly from A to B, then rest as needed before going again.

Tomorrows WOD is a long one.

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
5 Rounds
10 Vert Jumps – touch a target on the wall or suspended above your head (make sure your heals touch the floor between jumps)
10 Hand Release Push ups
Run 200m

Alternate WOD (you can chose to substitute this if you are preparing for the OPEN, if you like.)
50m heavy sled pull
15 GHD Sit Ups
Rest 2 mins between rounds
Sled pull- heavy enough that you have to walk – use heel to toe motion and upright torso as you walk – this is to better engage the posterior chain.

Heads up – Saturday will be a long one.

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
4 RFT:
15 KBS 35/25
12 Hand Release Chest Slap Push ups
9 Strict Pull ups use a band if needed
6 Strict HSPU
3 Muscle ups

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Max Rounds
5 Cycles – 3 mins per cycle
AMRAP
3 Power Cleans 135/95
6 Push Ups
9 Squats
Rest 60 secs between cycles.
Aim for a minimum of 3 Rounds.

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
25-20-15-10-5 KB Swings 70/53
5-10-15-20-25 Wall Ball 20/14
20 double unders between rounds

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
McFlurry
21-15-9
Cleans 135/95
DB Thrusters 35/25
Pull Ups
Run 400m for each round.

Cash Out
Coaches Choice