Friday, August 17, 2012
1. Snatch 6 x 2 at 65%, OTM 2. Clean and Jerk 6 x 2 at 65%, OTM 3. Box Squat Jumps 8 x 2 – You can use dumbbells and/or weight vest to weight these down, but speed trumps load. 4. Dumbbell Bulgarian Split Squats 2 x 8 ea/side 5. 3 RFT: 6 Deads, 275/185 […]
Thursday: Rest
August 16, 2012 Hey C-WOD’ers! Looks like another well earned rest day! Take time today to do some mobility. I’ve liked these three squat mob’s lately. It’s the first in a three-part squat mobility cycle.
C-WOD Wednesday August 15, 2012
9-6-3 of:
Elevated HSPU – you choose the height; one or two plates or parallettes.
Burpee
Muscle ups
Burpee
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Tuesday August 14, 2012
5 Power Cleans
400m Run
10 Power Cleans
400m Run
15 Power Cleans
400m Run
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C-WOD Monday August 13, 2012
Double DU “Annie”
For time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups
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C-WOD Saturday August 11, 2012
1. 3 rounds of “Lynne”
A: Body weight Bench Press, Max Reps
B: Max Pull ups, Max Reps – If you can do over 50 kipping pull ups, these should be done as strict pull ups.
Superset means move directly from movement A to movement B. Rest as needed after movement B.read more…
C-WOD Friday August 10, 2012
5 RFT
50m Heavy Forward Sled Drag – Heavy enough that is forces a walk. If you can run it’s too light.
15 GHD Sit ups
Rest 2 minutes between rounds.
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C-WOD Thursday August 9, 2012
REST! Get in some mobility work today!
C-WOD Wednesday, August 8, 2012.
1. Bench Press
Work up to a 1 rep max
2. Push Press
1 set of 15-20 reps
1 set to failure
You should be reaching failure between reps 15 and 20 reps on the second set. Use the first set to determine the appropriate weight.
3. 3 Supersets of: (Supersets means to immediately go from A. to B. then rest as needed after B.)
A. Strict Bent Over Row, 6-8 reps – Overhand grip. No torso movement up or down throughout ROM.
B. Rehab High Hang Muscle Snatch, 8-12 reps – This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.
4. Clean Grip Shrugs
4 sets of 12 – Retract shoulders as you shrug. Shoulders should go up and BACK, not up and forward.
5. 4 RFT:
15 KBS 70, 53
12 Hand Release Chest Slap Push ups
9 Strict Pull ups
6 Strict HSPU
3 Muscle ups
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Tuesday, August 7, 2012.
Sake Bomb
3 RFT:
15 Hang Power Clean (135, 95)
15 Burpees
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