Yearly Archives: 2017

200m walk/jog, row with drag at 2 maintaining a 25-30 SM for 2min - 10 sumo air squats, front lunges to rig, 10 sec hanging scap, inch worm back, 10 squat jumps. - PVC mobility

junk yard dog

2 Partner Wods 2:
Wod 1: 8min amrap - row 12 cal / 20 burpee dbl jump over rower (athletes can split however you wish)
4 Min -Transition
Wod 2: 8min amrap - 10 ctb, 10 hang clean, 10 wb shot

Hang Clean: RX 155/95, O135/75, SC/M+ 115/65, other 95/45, 75/45
WB Shot: 20/14, 14/10, 10/8

Banded Stretches and Foam Roll

walk/jog 400m, 10 PVC pass thrus, oh air squat, muscle snatch (fast turnover!), snatch balance 2", 4", 6" - wrist stretch clockwise

wk strength training: wk1 off 6:snatch - 4x10 at 50% of max

21-15-9 OH Squat, Row - then 12-9-6 Sn Grip Btn Push Press run 200m

Tabata 4min 20/10 - HS-Hold, Hollow Hold

walk/jog 400m - 3 rds of 5 sumo air squat, 5 jump squat then inch worm, front lunge, side lunge, Jefferson stretch

6wk strength training: wk1 off 6: Back squat - 4x10 at 50% of max

ladder up 1-10 box jump / ladder down 10-1 DeadLift - then, bike 30 cal

BJ: rx 30/24, sc 24/20, m+ 20/12
DL: rx 225/155, sc 185/115, m+ 135/85

alt pistols / push-ups 4,3,2,1 -

Michelle has to do 42 burpees

ALL: bike, ride o row or 4 min high kicks down, but kicks back, alt lunge twists down, sire lunges back,
3RDS: 5 sumo air squats, 5 touch toes then walk out to lank push, 5 frog jumps - pvc mobility

400 m run ea but together
40 - wb
2 - wall walk
40 s2oh
2 rope climb

400m run
40 wb leg lock wb sit ups
2 wall walk
40 fsq
2 rope climb

400m run
40 pull ups
2 wall walk
40 deadlift
2 rope climb

400m run
40 kb swing
2 wall walk
40 kb goblet squats
2 rope climb

all movements are to be complete by each althlete.
wb - 20/14, 14/10
barbell - 95/65, 75/45
kb 53/35, 44/26
wall walk - hold 3 sec ifff you cant get belly to wall
rope climb- ground up pull if you cant climb