WOD
3 rounds for time:
9 ring dips
15 push presses (75/45)
21 front squats (same wt)
400M run
------------
Skillwork: Overhead squat 3-3-3-3-3
Friday May 6, 2011
Pleas vote on what times you would like to WOD! ------------------------------------------------>>>>>
There is not a formally coached WOD in Atsugi tomorrow. Come in on your own time.
WOD:
Deadlift 5-5-5-5-5
(If you are not proficient at deadlifting without a coach, please do not do this part of the wod)
and/or
Row 5K
No Saturday WOD this week
There is not a formally coached WOD in Atsugi tomorrow. Come in on your own time.
WOD:
Deadlift 5-5-5-5-5
(If you are not proficient at deadlifting without a coach, please do not do this part of the wod)
and/or
Row 5K
No Saturday WOD this week
Thursday, May 05, 2011
Rotator Cuff Warm UP
THEN,
WOD:
3 Rounds for time of:
3 Muscle ups
800m run
OR
3 Rounds for time of
9 Chest to bar pullups
9 Diamond push-ups
800m run
Skill work:
Athletes choice x 8 mins
Pistols, or consecutive box jumps, or burgener warm up
THEN,
WOD:
3 Rounds for time of:
3 Muscle ups
800m run
OR
3 Rounds for time of
9 Chest to bar pullups
9 Diamond push-ups
800m run
Skill work:
Athletes choice x 8 mins
Pistols, or consecutive box jumps, or burgener warm up
Housekeeping
Just some nice reminders ;)
1. Please make sure to clean off your weights before returning them to the weight room. No grass! It's like camping - they should never know we were there.
2. Return ALL equipment to their "homes". Do not leave out ab mats or jump ropes.
3. If you participate in the 0530 class - you WILL eat something before class. It doesn't have to be a lot, but something. No exceptions. You too 0830 class.
4. It's getting hotter out! Make sure you are wearing appropriate clothing, bug spray, sunscreen, and water. (I got a sunburn on Saturday during out Easter egg hunt WOD!)
5. Unless you are a coach, do not coach. If you see something unsafe that you feel the coaches do not see, please let a coach know quietly to the side. We may be ignoring some things on purpose.
6. You may whine about burpees - but it only makes us program more burpees!
7. Make the newbies welcome! Say hi! Introduce yourself! Remember how it felt to be new?
8. Be aware of where you are standing in the weight room. Stay out of the way of other people lifting in there.
1. Please make sure to clean off your weights before returning them to the weight room. No grass! It's like camping - they should never know we were there.
2. Return ALL equipment to their "homes". Do not leave out ab mats or jump ropes.
3. If you participate in the 0530 class - you WILL eat something before class. It doesn't have to be a lot, but something. No exceptions. You too 0830 class.
4. It's getting hotter out! Make sure you are wearing appropriate clothing, bug spray, sunscreen, and water. (I got a sunburn on Saturday during out Easter egg hunt WOD!)
5. Unless you are a coach, do not coach. If you see something unsafe that you feel the coaches do not see, please let a coach know quietly to the side. We may be ignoring some things on purpose.
6. You may whine about burpees - but it only makes us program more burpees!
7. Make the newbies welcome! Say hi! Introduce yourself! Remember how it felt to be new?
8. Be aware of where you are standing in the weight room. Stay out of the way of other people lifting in there.
Wednesday, May 4, 2011
Complete as many rounds and reps as possible in 8 minutes of:
Pull-ups x 5
Wallball (20/14) x 10 reps
SlamBall (20/14) x 15 reps
Rest 4 minutes, and then:
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (55/35)
30 Box Jumps
40 Air Squats
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Sit-Ups
Score is total rounds plus any additional reps
Pull-ups x 5
Wallball (20/14) x 10 reps
SlamBall (20/14) x 15 reps
Rest 4 minutes, and then:
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (55/35)
30 Box Jumps
40 Air Squats
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Sit-Ups
Score is total rounds plus any additional reps
Tuesday, May 3, 2011
WOD:
Part A
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Part B
Mandatory Mobility WOD
(or your on double secret probation):
Accumulate 8 mins in a full squat position (without shoes optional)
Accumulate 3 mins on each side of hip extension stretch with foot up on wall
Accumulate 3 mins of Butterfly stretch against wall for inner thigh mobility
Part C
If you have not found your max box jump height yet - find it
If you have not done your 2 min dip test - do it (after you do part A)
Monday, May 2, 2011
WOD:
Five Rounds of:
20 Steps Walking Lunges with Dumbbells
6 bleacher wall climb - overs (up and over the front wall of the bleachers- both feet must touch)
10 Alternating dumbbell rows from pushup position (total - use same dumbbells from lunges- get as horizontal as possible – keep torso rigid and glutes engaged)
30 Double-Unders
USA peeps - there is NO WAY you did every usa wod yet - go back each day until you find the first one you haven't done yet. - That's your WOD today.
*****
Feat of Strength:
What is the highest height you can box jump?
*****
Re-test: Max ring dips in two minutes from February 14, 2001
*****
Mobility WOD:
Time permitting find a buddy for foam rolling your gastoc muscles of your calf. Lacrosse ball to plantar fascia and to anterior tibialis at the front of your shin.
Five Rounds of:
20 Steps Walking Lunges with Dumbbells
6 bleacher wall climb - overs (up and over the front wall of the bleachers- both feet must touch)
10 Alternating dumbbell rows from pushup position (total - use same dumbbells from lunges- get as horizontal as possible – keep torso rigid and glutes engaged)
30 Double-Unders
USA peeps - there is NO WAY you did every usa wod yet - go back each day until you find the first one you haven't done yet. - That's your WOD today.
*****
Feat of Strength:
What is the highest height you can box jump?
*****
Re-test: Max ring dips in two minutes from February 14, 2001
*****
Mobility WOD:
Time permitting find a buddy for foam rolling your gastoc muscles of your calf. Lacrosse ball to plantar fascia and to anterior tibialis at the front of your shin.
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