SWOD
Pwr Snatch/C&J 80% of max
4×1
WOD
Sledge (per side)
KB Swings
T2B
21-15-9
toes to bar are just good fun...
Endurance
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE Of the Following Sports:
Swim, Bike, Run. C2
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on
SWOD
Push Jerk
1,1,1,1,1,1,1
WOD
10-Wall Ball M#30 W#20
10-kickouts
10-Rounds for time…
Go B!
Homework;
mobility.blogspot.com
Tight calves
Endurance
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
SWOD
Back Squat
5×3
WOD
Alt KB Cleans w/ Sprawl
10-9-8-7-6-5-4-3-2-1
Sprint 100M between each set
Mobility Homework
please visit; mobilitywod.blogspot.com to see video
my man Jeff Martone demo of the KB CLean
Endurance
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following sports:
Swim, Bike Run, C2
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!
WOD
Pushups
Pullups (dead hangs)
Ring Dips
AbMat
5-10-15-20-15-10-5
preform all rep strict, with full range of motion
Mobility Homework
sit in squat for 10 total mins. (no shoes)
please refer to mobilitywod.blogsopt.com Day 1
Endurance
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
WOD
MOBILITY!
To much to type, just show up…
WOD
Run 400M
90sec Rest
Row 500M
rest 90sec
three rounds for total time!
NO endurance today!
this stuff is easy...
SWOD
Weighted Dips
5×5
WOD
“Candy”
20-pullups
40-pushups
60-squats
5 rounds for time
WOD
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Enjoy!!!
Endurance
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
SWOD
Cleans
10×1
WOD
250M Row Sprint
15-Ball “V”ups
AMRAP 20 mins.
Endurance
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
SWOD
Snatch
10×1
WOD
200M Run
21-Pullups
21-Box Jumps (M#24 W#18)
200M Run
18_PU
18-BJ
200M Run
15-PU
15-BJ
200M Run
12-PU
12-BJ
200-M Run
9-PU
9-BJ
200M Run
6-PU
6-BJ
Endurance
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
Cover as much distance as possible on each interval.