There is no formal coached WOD in Atsugi today.
WOD:
Run 3 laps around the track and include running the bleachers versus the far side of the track. You will go up and down each set of stairs on the bleachers with the exception of the middle section. This means you will run up and down 4 times each time your on the bleachers (four sets of stairs). For time.
Stateside:
3 Rounds of
Run 400 meters or two minutes
40 Walking lunges
For time.
Mobility WOD:
Take 10 minutes (on a timer) and stretch to your discretion the areas you feel need it. Don't cheat - do the entire ten minutes.
Thursday, April 28, 2011
Atsugi WOD
3 burpees
3 pullups
3 boxjumps (24/20)
6 Burpees
6 pullups
6 boxjumps
9 burpess
9 pullups
9 boxjumps
12 burpees
12 pullups
12 boxjumps
15 burpees
15 pullups
15 boxjumps
For time
Stateside: sub tuck jumps for box jumps and sub pushups for pullups
Mobility Work:
Lacrosse ball to plantar fascia for 3 mins and 3 min Calf stretch against wall each side
3 burpees
3 pullups
3 boxjumps (24/20)
6 Burpees
6 pullups
6 boxjumps
9 burpess
9 pullups
9 boxjumps
12 burpees
12 pullups
12 boxjumps
15 burpees
15 pullups
15 boxjumps
For time
Stateside: sub tuck jumps for box jumps and sub pushups for pullups
Mobility Work:
Lacrosse ball to plantar fascia for 3 mins and 3 min Calf stretch against wall each side
Wednesday, April 27,, 2011
Atsugi WOD
Every minute on the minute perform 14 double unders. With the remaining time, perform dumbbell swings (35/55). Continue until you reach 75 dumbbell swings.
States WOD
Every minute on the minute perform 14 double unders. With the remaining time, perform V situps. Continue until you reach 75 V situps
Feat of strength:
In a handstand pushup position, how far can you walk sideways down the wall before coming down?
Every minute on the minute perform 14 double unders. With the remaining time, perform dumbbell swings (35/55). Continue until you reach 75 dumbbell swings.
States WOD
Every minute on the minute perform 14 double unders. With the remaining time, perform V situps. Continue until you reach 75 V situps
Feat of strength:
In a handstand pushup position, how far can you walk sideways down the wall before coming down?
Tuesday, April 26, 2011
Atsugi and Stateside WOD:
Run 400m
50 Sit-ups (PRT style optional)
50 Push-ups (PRT style optional)
Run 800m
30 Sit-ups
30 Push-ups
Run 1200m
10 Sit-ups
10 Push-ups
For time.
*****
Strength work:
Strict overhead press 1-1-1-1-1-1-1-1-1-1
*****
Mobility Work:
Foam roll quads 3 mins on each side
Foam roll IT band 3 mins on each side
Run 400m
50 Sit-ups (PRT style optional)
50 Push-ups (PRT style optional)
Run 800m
30 Sit-ups
30 Push-ups
Run 1200m
10 Sit-ups
10 Push-ups
For time.
*****
Strength work:
Strict overhead press 1-1-1-1-1-1-1-1-1-1
*****
Mobility Work:
Foam roll quads 3 mins on each side
Foam roll IT band 3 mins on each side
Monday April 25, 2011
This week we will coach in Atsugi
0530 m,w
1630 m,t (w/ Erin),w,h
Burgener warm-up review
Atsugi WOD
20 min AMRAP
5 Thrusters (95/65)
7 Hang power cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
States WOD
20 min AMRAP
5 Jumping squats
7 Burpees
10 double-unders
0530 m,w
1630 m,t (w/ Erin),w,h
Burgener warm-up review
Atsugi WOD
20 min AMRAP
5 Thrusters (95/65)
7 Hang power cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
States WOD
20 min AMRAP
5 Jumping squats
7 Burpees
10 double-unders
Friday, April 22, 2011
Everybody:
Burgener Warm-Up http://www.youtube.com/watch?v=tk9MogjNas4&feature=related (in case you forgot) in addition to your normal warm-up.
-----------------------
Atsugi WOD
25 squats
25 meter (from pull-up bars to women's locker room) bear crawl
25 burpees
25 meter bear crawl
25 pull ups
25 meter bear crawl
25 sit-ups
25 meter bear crawl
25 squats
States WOD
Same - substitute towel pull-ups if no bar available
----------------------
Everybody:
Cooldown emphasizing shoulder/rotator mobility. Samson stretch to loosen up those hip flexors. Atsugi, breakout the foam rollers to flush out the low back/glutes/hamstrings after a tough week.
Burgener Warm-Up http://www.youtube.com/watch?v=tk9MogjNas4&feature=related (in case you forgot) in addition to your normal warm-up.
-----------------------
Atsugi WOD
25 squats
25 meter (from pull-up bars to women's locker room) bear crawl
25 burpees
25 meter bear crawl
25 pull ups
25 meter bear crawl
25 sit-ups
25 meter bear crawl
25 squats
States WOD
Same - substitute towel pull-ups if no bar available
----------------------
Everybody:
Cooldown emphasizing shoulder/rotator mobility. Samson stretch to loosen up those hip flexors. Atsugi, breakout the foam rollers to flush out the low back/glutes/hamstrings after a tough week.
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