Daily WOD 10/1

Happy October bitches

A. Mid Hang Power Snatch 65-75% x 2 x 5 sets - 1 minute rest in between
B. Snatch Balance - Max for day , 90% of that x1 , 80% x 2 x 2 sets

C.

Prowler Challenge

Pick a challenge , post results to comments.

http://www.elitefts.com/documents/prowler_challenge.htm


*Max day is coming up soon



*Rehab

Take 90% of your current 1RM , and base these percentages off of that number.

A. Bench Press - 65% x 5, 75% x 5, 85% x AMRAP
B. 1 ARM DB Press  5 x 10 (each side) - AHAP
C. Stiff Legged DL 3 x 6 - PERFECT FORM, slow and controlled
D. DB row 3 x 10 (each arm) AHAP
E. 100 situps

Daily Dose of Awesomeness

Too great.

Daily WOD 9/29/12

A. Spend 15-20 minutes doing mobility and flexibility

B.

5 rounds
10 weighted pullups (strict)
10 weighted dips (FULL ROM)
20 GHD situps
20 Hip extensions

C.

3 rounds with 5 minutes in between
50 burpees



* Rehab

A. Establish 1RM Press

B.

5 rounds

10 weighted pullups (strict)

10 weighted dips (FULL ROM)

20 hollow rocks 

20 supermans 

C. 

3 rounds with 5 minutes in between

50 stiff legged up downs 

Daily WOD

A. FS 75% x 3 x 5
B. Snatch Pull 85% x 3 x 3
C. Jerk - max - 90% of that x 1 , 80% x 2 x 2

D.

W/70# DBs

5 rounds for time:

12 DL
9 HPC
6 Push Press

E.

Row 1000m
rest 3 minutes
Run 800m

Daily Dose of Awesomeness

"It's a grown mans game, ain't no room for puppies out here"

Daily Dose of Awesomeness

In response to last nights Monday Night Football stupidity. 

9/26/12

A. Mid Hang Muscle Snatch x 3 x 3 - perfect form
B. Clean + Jerk + Power Clean - AHAP

C.

AMRAP 4 minutes

@225

1 clean, 1 c2b pull-up
2 cleans, 2 c2b pull-ups
3...etc

rest 8 minutes

AMRAP 4 minutes

@205

1 clean, 1 c2b pull-up
2 cleans, 2 c2b pull-ups
3...etc

rest 8 minutes

AMRAP muscle ups in 4 minutes