WOD:
Pick one based on your skill and comfort level:
Push Press 5-5-5-5-5
or
Push Jerk 5-5-5-5-5
Gymnastics WOD for fun:
3 ROUNDS for QUALITY:
Mobility WOD: (Highly Recommended)
Episode 101/365: Shoulder Relationships–Soft Tissue
1. Posterior shoulder stretch by pulling across with band
2. Levator Scapula stretch with band
3. Upper Trapezius stretch with band
4. Lacrosse ball to pec minor
Endurance WOD (Optional/Independent)
Bike: 3-7 x 1k Time trail, spin/rest 2:00
Run: 3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds
Row:3-7 x 500m, rest 1:00, hold each effort within 2-3 seconds
Monday, August 8, 2011
This week is a recovery week. You have all worked very hard the past 2 weeks, and the end of our 9 week challenge is right around the corner! Have fun this week, wod and recover. Work on mobility you have been neglecting, or some skills with your extra time! (double unders, wall climbs, pull-ups, handstands, muscle-ups, for example)
WOD:
200m run (Each 200m run will be around the two buildings by PSD)
20 walking lunges (20 each leg)
200m run
20 V sit-ups
200m run
20 push ups
200m run
For time.
Then:
Click:Mobility WOD
Strength WOD:
Back Squat
5 @40%, 5 @50%, 5@60%
WOD:
200m run (Each 200m run will be around the two buildings by PSD)
20 walking lunges (20 each leg)
200m run
20 V sit-ups
200m run
20 push ups
200m run
For time.
Then:
Click:Mobility WOD
Strength WOD:
Back Squat
5 @40%, 5 @50%, 5@60%
Friday, August 5, 2011
Happy Belated Birthday Michelle!
WOD:
3 Rounds for time:
7 Deadlifts (95/135)
17 sit-ups
83 crisscross single jump-rope
Strength WOD:
Strict Press: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95%
Thursday, August 4, 2011
You guys are doing AWESOME on our named wods week! Don't worry - I will slow it down a bit next week to allow you to recover!
WOD:
"Chelsea"
Every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
Can you continue for thirty minutes? Twenty? How about 10?
Scaling options: You may only use a band if you have mastered the kipping banded pull-up. No help getting into and out of the band, so keep this in mind for your set-up and if you truly want to use a band. Otherwise please scale to jumping pull-ups.
You MUST use a wallball under you for your air squats.
If you have had to use knee push-ups for ANY wod within the last 2 months, I highly recommend scaling to knee push-ups from the beginning of this wod.
Endurance WOD:
Run 5K at 85% perceived effort
Swim 500m at 85% perceived effort
Bike 20K at 85% perceived effort
WOD:
"Chelsea"
Every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
Can you continue for thirty minutes? Twenty? How about 10?
Scaling options: You may only use a band if you have mastered the kipping banded pull-up. No help getting into and out of the band, so keep this in mind for your set-up and if you truly want to use a band. Otherwise please scale to jumping pull-ups.
You MUST use a wallball under you for your air squats.
If you have had to use knee push-ups for ANY wod within the last 2 months, I highly recommend scaling to knee push-ups from the beginning of this wod.
Endurance WOD:
Run 5K at 85% perceived effort
Swim 500m at 85% perceived effort
Bike 20K at 85% perceived effort
Wednesday, August 3, 2011
WOD:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Strength WOD: (optional and independent)
Front Squat
5 reps @ 75% 1 rep max
3 reps @ 85% 1 rep max
1 rep @ 95% 1 rep max
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Strength WOD: (optional and independent)
Front Squat
5 reps @ 75% 1 rep max
3 reps @ 85% 1 rep max
1 rep @ 95% 1 rep max
Episode 298/365: Knee Survival Tactics for My Helo Based Super Hero Friends
Tuesday, August 2, 2011
There is a new warm-up on the board!!!
WOD:
"Elizabeth"
For Time:21-15-9 reps of:
Clean (135#/95#)
Ring dips
Skill: Crisscross jumpropes x 5 mins - have fun playing with your new jump-ropes!
Kriss Kross
Criss cross
Endurance WOD: (optional)
3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery
Pick ONE
Swim: 3-7 x 200m hold within 3-5 seconds
Bike: 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts
Run: 3-6 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds
Row: 3-6 x 1500m, 2:00-3:00 rest, hold within 3-5 seconds
WOD:
"Elizabeth"
For Time:21-15-9 reps of:
Clean (135#/95#)
Ring dips
Skill: Crisscross jumpropes x 5 mins - have fun playing with your new jump-ropes!
Kriss Kross
Criss cross
Endurance WOD: (optional)
3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery
Pick ONE
Swim: 3-7 x 200m hold within 3-5 seconds
Bike: 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts
Run: 3-6 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds
Row: 3-6 x 1500m, 2:00-3:00 rest, hold within 3-5 seconds
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