DYNAMIC WARM-UP
W BAND STRETCHES AT THE END!
TEACH AND REVIEW
DOUBLE KB SWINGS
ROPE CLIMBS
SHOULDER TO OVER HEAD TECHNIQUE (PUSH JERK OR PUSH PRESS)
* PLEASE NOTE THE DIFF BETWEEN THE 3 MOVEMENTS.
WOD
3 MIN MAX REPS AT EACH STATION W/ 1 MIN REST AFTER EACH MOVEMENT.
ROPE CLIMBS
DB GROUND TO OH (45/25)
DOUBLE UNDERS
DOUBLE KB SWINGS (53/35) - TO EYE LEVEL
RING DIPS
SHOULDER TO OVERHEAD (115/75)
- SCORE = TOTAL REPS
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| RESULTS FROM 2/19/13 |
A. HI HANG CLEAN + CLEAN + PUSH JERK – 7X1 – AHAP
B. 3 SETS ME – HANG CLEANS @ 235/140 - REST 3 MIN
C. SPEED DEADLIFTS – 10X2 @ 65% OF 1RM (MOVE WEIGHT AS FAST AS POSSIBLE)
D. EMOM FOR 16 MIN
EVEN = 12 KB SWINGS (79/53)
ODD = 5 PARALLETTE HSPU - HEAD TO GROUND
E. 100 BURPEES FOR TIME
* ON MONDAY WE WILL START A 5 DAY DELOAD CYCLE. THIS DOES NOT MEAN WE ARE TAKING OFF BUT IT MEANS THE LOAD (HAHA) AND VOLUME WILL DROP SIGNIFICANTLY AND WILL REALLY HELP OUR JOINTS AND MUSCLES REBUILD. HERE ARE THREE ARTICLES YOU SHOULD READ. IF YOU ARE ON OUR COMPETITION TEAM THIS WILL BE MANDATORY.
DELOAD ARTICLE 1
DELOAD ARTICLE 2
DELOAD ARTICLE 3
EVEN = 12 KB SWINGS (79/53)
ODD = 5 PARALLETTE HSPU - HEAD TO GROUND
E. 100 BURPEES FOR TIME
* ON MONDAY WE WILL START A 5 DAY DELOAD CYCLE. THIS DOES NOT MEAN WE ARE TAKING OFF BUT IT MEANS THE LOAD (HAHA) AND VOLUME WILL DROP SIGNIFICANTLY AND WILL REALLY HELP OUR JOINTS AND MUSCLES REBUILD. HERE ARE THREE ARTICLES YOU SHOULD READ. IF YOU ARE ON OUR COMPETITION TEAM THIS WILL BE MANDATORY.
DELOAD ARTICLE 1
DELOAD ARTICLE 2
DELOAD ARTICLE 3
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| RESULTS FROM 2/19/13 |
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