Archive | April, 2013

Tire Flipping Tuesday!

Buy In:
Mobility…2 min hamstring/ball
T-walks
Sampson Lunge
Side Lunge

Skill: Tire Flip (yep!)

WOD:
1 Tire Flip Jump Through
200m Run
2 Tire Flip Jump Throughs
200m Run
3 Tire Flip Jump Throughs
200m Run

Continue for 14 min, score = # of Tire Flips

Cash Out:
10 Push-ups
15 Halfmoons
5 Rounds

 

Fantastic work on Back Squats today team!!!  PR’s everywhere today!

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Welcome to the Coaching Staff…Joe Roth!

Buy In:
10 Goodmornings
10 OHS
10 Pass Throughs
3 Rounds

1 min Figure 4

Wendler: Back Squat…if you are on schedule (finished Cycle 2 last week) you will be finding your new 1RM’s this week

WOD
“Joe” (slightly revised)
5 Thrusters (95/65)
7 Bar Facing Burpees
9 Pull-ups
21 DU’s

6 Rounds

Cash Out:
100 Mason Twists for Time

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Friday’s WOD

Buy In:
Pick your pain mobility (recommend hitting the hamstrings and lower back)

20 Goodmornings with empty bar

Wendler: Deadlift

WOD:
20 Deadlifts (60% 1RM)
10 DU’s
15 DL
20 DU’s
10 DL
30 DU’s
5 DL
40 DU’s

(Compliments of April Athlete Spotlight Audrey Andersen)

Cash Out:
Mobility of choice

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Thursday’s WOD

Buy In:
400 meter run

Lateral plate jumps: 3 rounds of 30 sec max effort

Skill: Rope Climb

WOD:
1 min max rope climbs
30 sec rest
1 min max push-ups
30 sec rest
1 min max hollow rocks
30 sec rest
1 min max OH Lunges (45/25)

3 Rounds

Cash Out:
100 Sit-ups for time

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Date Night w/ DT!

Buy In:
10 Goodmornings
8 Bootstrappers
6 Inch worms

2 Rounds

Wendler: Strict Press

WOD:
“DT”
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

5 Rounds

Cash Out:
Mobility

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