WODs

Balance: Monday – 8.11.2014

A1. 1-1/4 BS & Chains 4-5
Rest 1 Min
A2. Ring Push-ups Amrap
rest 1 min x 4
+
3 Rounds for time:
800m Run
20 CTB
15 Push-press 115/75

Fitness: Friday – 8.8.2014

A. Dead Lift 5,5,5,5 @ 3.2.x.1
rest 90 secs
B. Thruster 15,15,15,15
rest 90 sec
+
Teams of Three complete for time:
200 Medicne Ball Clean Wallballs 20/14

Thursday: 8.7.2014

Rest days: Try to rest a minimum of 2 days a week or 1rest day after 3 days work. You may think about taking 3 rest days every few months and a week every several months. Listen to your body. If you are constantly sore, performance is not improving or you are actually decreasing you may need to take a day or 2 or 3 off. If you deside to do a 2 a day, it should in most cases be followed up by a rest day. You feel you must come to the gym try an active recovery day. Remember we get stronger not when we workout but when we rest.

Active Recovery: Getting that blood flowing, even at extremely low levels of intensity, can enhance and speed recovery, and even eliminate DOMS (delayed onset muscle soreness). Ever hit a WOD hard, then jump in your car and drive home and lay on the couch for 2 hours? Remember how sore you were? Active recovery can eliminate that. This can entail anything from therapeutic massage to foam rolling/mobility work to an easy 2k row. Try a restorative/athlete yoga class or come into the gym and do some oly skill with a little bar or PVC pipe. You’ll recover faster and become a better athlete.

A great blog for rest day mobility work ideas is MobilityWOD

MobilityWOD | Optimize Athletic Performance, Improve Mobility, Prevent Injury

Fitness: Wednesday – 8.6.2014

A.1 SA DB Press 15,15,15 (ea arm) @ 1.1.1.1
A2. Ring Rows 10,10,10 @ 1.1.1.1
rest 2 min
+
5 rounds for time of:
200 m Run
50ft Walking Lunges
10 Push Presses 95/65 lbs

Balance: Wednesday – 8.6.2014

A. 3 pos Snatch Squat
1.1.1 – Thigh, Just below knee, Floor;
rest 2 min x 6 ** Build**

B. emom 16 min
odd – DL TNG x 5
even – Strict HSPU x 5

C. TGU – 30 for time – 24kg/16kg – alt arms/rep

Balance – Tuesday: 8.5.2014

For time:
50 burpees to 6”
20 Wtd Chin Up – 30% BWT attached
35 burpees to 6”
20 Wtd Chin Up – 30% BWT attached
20 burpees to 6”

Balance: Monday – 8.4.2014

A. RFESS 8 @3.1.3.1
Rest 1 min x 3 (ea Leg)
** Build To A Heavy Set**
+
8 x 400m,
Rest 2:00,
** Hold pace within 3-5 seconds of ea 400m**

Fitness: Monday – 8.4.2014

A.1 RFESS 20 ea Leg @ 3.1.3.1
A.2 MB Clean x 15
A.3 WTD Situps x 20
rest 2 min; 3 sets
+
(Partner Row Sprints)
Row 2 min @90% effort
alt every 2 min x 8
Score is total calories.