5-20-14 Skill: 18 Min 1/2 class works, 1/2 class rests on 1 min intervals - First Pull Practice with Hips against Wall WOD: 13 Min Time Cap to Complete (not everyone will complete; score is most reps or completion time): 10 Leg Raises against wall 20 Clapping Push ups 30 Box Jumps 40 Weighted Squats - DB in one hand resting on shoulder, switch shoulders at 20 reps 50 Pull Ups 40 Weighted Squats - DB in one hand resting on shoulder, switch shoulders at 20 reps 30 Box Jumps 20 Clapping Push ups 10 Leg Raises against wall If nothing changes, nothing changes. 5-21-14 No Skill WOD: Bear Complex 5 Rounds for Quality, increasing weight each round 1 Round = 7x Power Clean from ground Front Squat Push Press (to rear rack) Back Squat Push Press (to front rack) -No thrusters or squat cleans - each movement must be separate. -No rest during a round, rest during weight changes. Each set is touch and go until you complete the round 5-22-14 Skill: Burgener Warm up, then: 3 Position Snatch Work as group 10 min AMRAP Snatch 45#/30# 30 reps Snatch 75#/55# 30 reps Snatch 100#/75# 30 reps Snatch 120#/95# 30 reps Rest 5 minutes Then: 5 min AMRAP Burpees 05-23-14 Skill: 10 reps to work up to a heavy single front squat, then 5x 2 at that weight Snatch Shrugs: 8 x 5 sets @ 120% of max snatch WOD: 4 RFT 20 KB swings 24/16kg 15 unbroken wall balls 20/14# 200m Run If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them. Bear Complex: youtube/watch?v=Laa7BJHJWrw
Posted on: Tue, 20 May 2014 00:00:01 +0000
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