POWER ELIZABETH
Buy In
Burgener warmup
A WOD
21, 15, 9 reps for time:
Power clean (135/95)
Ring Dips
B WOD
21, 15, 9 reps for time:
Wallball clean
Games style pushups
Cash Out
Coaches choice
Wednesday, August 08, 2012
Buy In
Short running form clinic
A/B WOD
8 x 400m run
Rest 90 sec
Cash Out
100 Abmat situps for time
Short running form clinic
A/B WOD
8 x 400m run
Rest 90 sec
Cash Out
100 Abmat situps for time
Tuesday, August 07, 2012
TABATA TUESDAY
A WOD
Tabata mashup for 8 intervals of:
Deadlift (185/135)
Burpees
B WOD
Tabata mashup for 8 intervals of:
Deadlift (135/95)
Burpees
Be prepared to share bars and also run in heats.
Strength
5 x 5 Weighted pullup
- or -
Work on your strict pullup/kipping pullup.
Post WOD
Roll hamstrings, lower back
A WOD
Tabata mashup for 8 intervals of:
Deadlift (185/135)
Burpees
B WOD
Tabata mashup for 8 intervals of:
Deadlift (135/95)
Burpees
Be prepared to share bars and also run in heats.
Strength
5 x 5 Weighted pullup
- or -
Work on your strict pullup/kipping pullup.
Post WOD
Roll hamstrings, lower back
Monday, August 06, 2012
Buy In
4 x 45 sec handstand holds
1 min rest between attempts
A WOD
For time:
100 Wallballs (20/14)
Every min on the min complete 10 DU's
B WOD
For time:
100 Wallballs
Every min on the min complete 25 single unders
Cash Out
Foam roll quads
4 x 45 sec handstand holds
1 min rest between attempts
A WOD
For time:
100 Wallballs (20/14)
Every min on the min complete 10 DU's
B WOD
For time:
100 Wallballs
Every min on the min complete 25 single unders
Cash Out
Foam roll quads
August 3, 2012
Baseline 9-Week Challenge WOD
3 Rounds For Time:
400m run
40 squats
30 abmat situps
20 burpees
10 walking lunge (5 each leg)
5 strict plank pushups (no knees if at all possible)
Please write down not only your time, but any and all scaling methods for the challenge to turn in to Cindy. This WOD score is due midnight on Aug 5 (Sunday) if you are participateing in the 9 week challenge.
ALL BEFORE PICS AND $$ ARE DUE TOMORROW AUG 3 FOR THE CHALLENGE!
3 Rounds For Time:
400m run
40 squats
30 abmat situps
20 burpees
10 walking lunge (5 each leg)
5 strict plank pushups (no knees if at all possible)
Please write down not only your time, but any and all scaling methods for the challenge to turn in to Cindy. This WOD score is due midnight on Aug 5 (Sunday) if you are participateing in the 9 week challenge.
ALL BEFORE PICS AND $$ ARE DUE TOMORROW AUG 3 FOR THE CHALLENGE!
Thursday, August 02, 2012
Strength
10 min to perform the following:
4 x 3 Parallette HSPU
Challenge yourself with depth.
- or -
10 min HSPU work
- or -
Work on handstand negatives. Start in a wall-assisted handstand and lower yourself as slow as possible until your head touches the mat.
A/B WOD
Reps of 10, 9, 8, ...1 For time:
T2B
Front Squat (As heavy as possible, but use a weight you can do for 10 reps)
Cash Out
Foam roll quads, hamstrings
Lacrosse ball glutes
10 min to perform the following:
4 x 3 Parallette HSPU
Challenge yourself with depth.
- or -
10 min HSPU work
- or -
Work on handstand negatives. Start in a wall-assisted handstand and lower yourself as slow as possible until your head touches the mat.
A/B WOD
Reps of 10, 9, 8, ...1 For time:
T2B
Front Squat (As heavy as possible, but use a weight you can do for 10 reps)
Cash Out
Foam roll quads, hamstrings
Lacrosse ball glutes
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