Warm Up: High Box Jumps 3, 3, 3, 3, 3
Skill: Ring Dip, Gymnastic Kip, Squat Perfection
WOD: 15 min. AMRAP of
5 Ring Dips (Muscle up to Dip if you have them)
10 Pullups
15 Air Squats
Cool Down: GHD/ Hip Extensions
2012.05.17 Thursday
Warm Up: 3 x 10 GHD, 15 Good Morning (45/33), 20 PVC overhead squats
Skill: Renegade Row, Single Arm KB Push Press
WOD: for time
1000m Row then 5 Rounds of
18 Single Arm KB Push Press (53/35)
18 Renegade Rows (53/35)
18 Sit Ups
Cool Down: Forearm Band distraction/Lax Ball Mob
Category: Uncategorized |
2012.05.16 Wednesday
Stu’s overhead position last year (05.17.2011) Not terrible then, but much better now. How have you improved in the last year? What needs the most work? Let us know if there is a specific area you want to work on. We are here to help.
Warm Up: Pond Run
Skill: Burgener Warm Up, Skill Transfer Exercises
WOD: take 20 minutes to find 1RM Snatch, then:
5 Rounds for time of:
3 Squat Snatches @75% 1RM
150 Sprint
1:00 Rest
Cool Down: Band Distraction
Category: Uncategorized |
2012.05.15 Tuesday Happy Birthday HFV!
Warm Up: 5 min. SMR, Plyos ATF
Skill: Burpee Pullup, OH Walking Lunge
WOD: 5 Rounds for Time of:
9 Burpee Pullups
15m OH Walking Lunge (45/25)
Cool Down: Lax Ball hot spots
Category: Uncategorized |
2012.05.14 Monday
Warm Up: 800m Row, TGU 3, 3, 3, 3
Skill: Back Squat, Plyo Pushups
WOD: 8 Rounds
3 Back Squats (fast triples)and 8 Plyo Pushups on a 3 minute interval
Cool Down: SYJ
Category: Uncategorized |
Saturday 2012.05.12 Team Moon
MOON
U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his parents Marsha and Brian and sister Sunday.
Warm up: Dodge Ball or Human Pinball for Squats
Skill: DB Split Snatch
WOD: 7 Rounds for Time of
20 dumbbell Hang split snatch (40/25), Right arm
2 15 ft Rope Climbs
20 dumbbell Hang split snatch, Left arm
2 15 ft Rope Climbs
One partner works at a time, partition work as needed. Alternate feet in the split snatch sets.
Cool Down: Goat Hunting
Category: Uncategorized |
Friday 2012.05.11
Warm up: Push Press 3, 3, 3, 3+
Skill: C2B Pullup, Box Jump Overs, Situp
WOD: 10 down to 1
Chest to Bar Pullup
Box Jump Over (24″/20″)
GHD Situps (or 10 AbMat Situps between every round)
Cool Down: Plyo Box Pigeon
Category: Uncategorized |
Thursday 2012.05.10 200 Bells
Warm up: KBell Complex. 2 x 20 each of Arm Bar Stretch, 1/2 Get Ups, Clean and Press, Goblet Squat, Alternating Russian 1 Hand Swings
Skill: Double Under, American Swing
WOD: 200 American Swings for Time (53/35)
every time the bell is put down before 200 reps are reached, perform 30 double unders
Cool Down: Hammie Mob, Forearm Mob
Category: Uncategorized |
Wednesday 2012.05.09 The Chief
Warm up: Med Ball Wheel Drill
Skill: Power Clean, Pushup
WOD: ”The Chief” 5 Rounds of 3 minute AMRAP, rest 1minute between Rounds
3 Power Cleans (135/95)
6 Pushups
9 Squats
Cool Down: Foam Roll SMR, Rack Squat Holds, Band Good Mornings
Category: Uncategorized |
Tuesday 2012.05.08 Running Fran
Warm up: 5 min. Foam Roll SMR, Pond/Block Run
Skill: Thruster, Pullup Position
WOD: For Time
400m Run
21 Thrusters (95/65)/21 Pullups
400m Run
15 Thrusters/15 Pullups
400m Run
9 Thrusters/9 Pullups
Cool Down: Lax Ball Shoulder, Front and Back
Category: Uncategorized |
