Strength: Shoulder Press 3x10
WOD: "Jackie" (For the leaderboard)
Row 1K
50 Thrusters (#45)
30 Pull Ups
REC: 100 Partner med ball situps for time
Monday, Nov 4th, 2013
Weekly Warm Up: 10 PVC Overhead squats, 10 PVC Good Mornings, 10 Abmat Sit Ups, 5 Strict Pull ups
Strength: Overhead Squats 5x3
WOD: "Diane" (for the leaderboard)
21-15-9
Deadlift (225/155)
Handstand Push Ups (Head must go as low as your hands to be RX'd, if you use an abmat, you must a 15# plate touching the side of the abmat and the wall.)
REC: 6 Laps of running intervals. Sprint the long sides, jog the short sides
Friday, Sept 27th, 2013
Strength: Hang Squat Clean - 1 rep every :30 for 5 Mins
WOD: For Time (recognize this?)
50 reps of each of the following,
Double Unders
Burpees
Back Extensions (on GHD)
Shoulder to Overhead (45)
Knees to Elbows
Walking Lunges
KB Swings (16kg)
Jumping Pull Ups
Box Jumps (24)
REC: Foam Roller
Wednesday, August 28th, 2013
Strength: Good Mornings 3x10-12
WOD: "Helen" (for the leaderboard)
3 Rounds for Time
400 M Run
21 KB Swings (24/16) (make sure the bell is pointing up at the top for it to be rx'd)
12 Pull ups (Full arm extension at the bottom, chin must clear bar)
REC: 6 Minute AMRAP
Partner box jumps 2,2 then 4,4 then 6,6 and so on...
Check out the latest WOD releases for the Throwdown here!