REST DAY
Lets work on those Hip Flexors with Kelly Starrett from MobilityWOD.com
June 30, 2012
WOD Friday 6/29/12
Sorry this is late ...
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
June 28, 2012
WOD Thursday 6/28/12
A) Weighted Pull up - Heavy Single
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
Post Scores to Comments
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
Post Scores to Comments
June 27, 2012
WOD Wednesday 6/27/12
AM
A) Back Squat - Heavy 5
B) 3 rounds of:
5 Parallette Handstand Pushups (As deep as you can possibly go)
10 Toes to Bar
20 Pistols (Alternating legs)
C) 4 rounds of:
Row 45 Seconds
Rest 45 Seconds
PM
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.
Post Scores to Comments
A) Back Squat - Heavy 5
B) 3 rounds of:
5 Parallette Handstand Pushups (As deep as you can possibly go)
10 Toes to Bar
20 Pistols (Alternating legs)
C) 4 rounds of:
Row 45 Seconds
Rest 45 Seconds
PM
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.
Post Scores to Comments
June 25, 2012
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