Blog
WOD: 05/21/2013
Warm-up 800m run Dynamic warm up Skill: Deadlift 1×8 @ 70% or 135/95 1×5 @ 80% or 155/115 2×3 @ 90% or 185/135 WOD: 21
WOD: 05/20/2013
Warm-up: 480m run 2×10 hip series push up 2×10 squat jumps 2×5 weight pull ups Skill: Kipping pull up 3×5 Butterfly pull up 3×5 WOD:
WOD: 05/16/2013
Warm-up: 2x200m Dynamic warm up 3×5 ring dip Pre-WOD: 5 min Amrap 5 pull ups 10 squat jumps 15 mountain climber WOD: 20 min cap
WOD: 05/15/2013
Warm-up: 200m run 10 push ups 15 up downs 20 beat swing “butterfly” Skill: Clean w/ pause above the knee 3×8 65% or 75/55 3×4
WOD: 05/14/2013
Warm-up: 2x200m run 10 hand stand kick ups 20 jumping split lungs 10 chest to bar pull ups Skill: Toes to bar (5 mins) And
WOD: 05/13/2013
Warm-up: 480m run 20 squat jumps 15 HR push ups 10 chin ups Skill: Backsquat 1×8 60% or 95/65 1×6 70% or 115/ 75 2×5
WOD: 05/09/2013
Warm up: 2x200m run 100 jumping jacks 30 grass hoppers 15 up downs Skill: 15 min Split jerk WOD: 6 rounds 20 KB Swings 44/24
WOD: 05/08/2013
Warm up: 480m run 2 rounds 5 wall walks 5 pistols 10 ring dips Skill: Hang power clean 1×8 60% or 65/45 2×5 75% or
