Monthly Archives: October 2012

Mobility
Dynamic

Tire flips
Sled Pulls
Sand Bag Carries
WOD
5 Rounds
20 Burpees
20 KB Swings

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Coaches Choice

Mobility
Dynamic

9×1 Snatch
9×1 Clean and Jerk
On the minute.
WOD
5 Rounds
400m Run
30 Box Jumps
30 Wall Ball

or

5 Rounds
50m Heavy Sled Drag
15 Ghd Sit Ups

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Coaches Choice

Mobility
Dynamic

Tabata
4 x 2 mins
Pull Ups
Push Ups
Squats
Sit Ups
WOD
3 Rounds
500m Row/400m Run
12 Dead Lifts (body weight)
21 Box Jumps 20″

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Coaches Choice

Mobility
Dynamic

3×8 Back Squats
WOD
16 mins
Odds – Goat 1
Even – Goat 2

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Mobility
Dynamic

5×8 Power Snatch

WOD
3 Rounds
15 Burpees
300m Row/Run (SPRINT)
Rest 3 mins

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Mobility
Dynamic

3×10 Front Squat
3×6 Sumo Dead Lift

WOD
10 x 200m Run

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Mobility
Dynamic

3 x 8 Knee Squats
3 x 8 reverse weighted lunges (step back not forward – not walking)
Perform one set of each exercise. Repeat 3 times.

WOD
With a running clock complete:
3 RFT:
10 Power Snatch, 135/95
10 HSPU

at the 10 minute mark, complete:
3 RFT:
10 Thrusters 135/95
10 C2B Pull ups – use a band if you have to so that you get the range of motion working.

at the 20 minute mark complete:
3RFT:
10 Box Jumps, 30/24 – Games Standards Higher than you would usually use.
10 TTB

If you finish the couplet in less than 10 mins – rest until the next one starts.
If it takes you longer than 10 mins, take a 30 sec rest and move on the the next gourp.

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Coaches Choice

Mobility
Dynamic

Seated DB Shoulder Press
7 reps on the min for 5-7 mins

WOD
21-15-9
Deads, 225/155
Sit ups – GHD or Abmat
Wall Balls, 20/14

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Coaches Choice

Mobility
Dynamic

5 x 3 Back Squats
Weight dependant on how you are feeling. FORM RULES! Rock it if you feel it and can hit them with virtuosity, take it easy if you are burnt from the WODs so far this week.

WOD
AMRAP 1:
Double Pump Thrusters 75/45 (front squat, front squat, push press)
Immediately followed by:AMRAP 6:
5 Pull ups
10 Power Cleans 75/45 (focus on triple extention and landing)
15 Double Unders-actual D/Us
Immediately followed by:AMRAP 1:
Double Pump Thrusters 75/45 (front squat, front squat, push press)

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Coaches Choice

Mobility
Dynamic

3 x 8 Sumo Dead Lift

WOD
10 Rounds
200m Run
30 Sit Ups

Cash Out
Coaches Choice