Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If …
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9-12-12
Skill/Practice 15 mins of Handstand walk ~then~ 3 rounds for time: 50′ Handstand walk 25 Wall Balls, 20/14 25 Box Jumps, 24/20 Note: The substitution for handstand walks will be shoulder touches. Details at GymnasticsWOD
9-11-12
Complete 5 rounds for time: 9 Deadlifts, 275/175 11 Burpees 20 Double unders (sub is a jump tuck) 01 Muscle-up (sub is 4 pull ups and 4 dips)
9-10-12
Strength: Max Effort Back Squat 2X3 @ 65%, 2X3 @ 75%, max reps @ 85% Conditioning: 4 Rounds for time of: Run 400 meters 25 Kettlebell swings, 53/35 Rest 60 secs between rounds.
9-8-12
8 AM WOD Complete 7 rounds for time of: Sprint 10 Kettlebell swings, 53/35 20 Double unders 10 Plyo push ups (chest slap) Rest 30 secs between rounds ____________________________________ 9 AM Weightlifting Complete 5 rounds of the following: 1 Power …
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9-7-12
Strength: ME Deadlift 2X5 @ 55%, 2X5 @ 65%, 75% MAX REPS Conditioning: Complete 4 Rounds for time of: 20 Push press, 75/55 20 Overhead squats, 75/55
9-6-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If …
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9-5-12
Burgener Warm-Up Warm-Up – 5 Movements Down & Up – Speed in the middle Elbows High & Outside – Keep the bar close to the body Muscle Snatch – Strength in shoulder rotation Drop & Land – Change in foot …
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