WOD

Functional Training – Thursday 18th, 2014


Main – Functional Training

Technique

mobility

hollow body and hollow rock

Weightlifting

Power Clean (2)

without dropping bar go straight into hang clean

Hang Clean (1)

rest 3min @ 5sets

Conditioning

Metcon (Time)

6 100 Meter Sprints.
1 at 50%
1 at 70%
1 at 85%
3 at 100%

score is fastest 100m sprint overall

Crossfit – Thursday 18th, 2014


Main – CrossFit

Weightlifting

Back Squat (8,6,4,2,6,4,2,4,2)

rest as needed

score is weight on your final double.

Olympic Weightlifting


Main – Olympic Weightlifting

Weightlifting

squats w3d2

Bench Press (1×10,1×8,2×6)

Pendlay Row (1×10,1×8,3×6)

Strict Press (1×10,1×8,2×6)

Sots Press (from fs work)

Crossfit – Wednesday 17th, 2014

Main – CrossFit

Metcon

Metcon (No Measure)

3min emom @ 9sets

1 – 60sec jog/shuttle run
2 – 30 double unders/power singles
3 – 6 ninja burpees

Functional Training – Tuesday 16th


Main – Functional Training

Conditioning

a: Man Makers (3 sets of 8)

b: Overhead Squat (4reps @ 31X1)

rest 2min

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
FTA rx is 45#/35#

Crossfit – Tuesday 16th, 2014


Main – CrossFit

Metcon

Metcon (Time)

5rft

400m run
10 box jumps 24/20
15 wall balls 20/14 to 10′

Crossfit – Monday 15th, 2014


Main – CrossFit

Gymnastics

strict pull-up ladder: 1-6-1

Gymnastics

a: Pull-ups (Build to heavy single)

Weightlifting

b: Bent Over Row (Dumb Bell) (10-12/arm @10×0)

Rest 1:30 @ 4sets

Conditioning

c: Metcon (Time)

Iron Cross Challenge

pick a DB/change plate that equals 10% of your bodyweight and hold in the Iron Cross position as long as possible – dumbbell has to be in line with the centerline of the body

- time expires when the dumbbells drop below armpit level

- DB cannot raise above neck level

Olympic Weightlifting


Main – Olympic Weightlifting

Weightlifting

squats w3d1

a: Muscle Snatch ( Clean Grip ) (4×4)

b: Jerk Balance (4×3)

c: Jerk Stalls (3×5)

Crossfit – Saturday 13th, 2014


Main – CrossFit

Eat your Wheaties and smash that pre-workout, this is a long one!

Metcon (Time)

5rds for time
800m run
30 kettle bell swings 53/35
30 situps

Crossfit – Friday 12th, 2014


Main – CrossFit

Technique

handstand tech and points of performance

a: Handstand Hold (10)

each rep consists of a 10sec hold at the top with a 4sec decent.

b: Box Jumps (1rm)

10min to find your 1 rep highest box jump. no stepping into the jump, must be from a stand still. ninjas attack!

c: Metcon (Time)

3rds
25 wall balls 20/14
15 toes to bar
500m row sprint
4min rest

score is your slowest time