WOD: September 26, 2015

Warm Up:
Jump Rope: 5:00
:20/:10 x 4 bottom of the squat pushing knees out with elbows
10 Pushups w/ downward dog between each one
30 OHS w/PVC
**WoD First**

WOD: 4 Rounds for time
25 Back Squats (From Ground) #135/#95
15 Ball Slam

Strength:
Sumo Deadlift 5 x 5 (HAP) E3M

Extra Credit: OTM 10 Minutes
5 T2B
5 Burpees

Competitor:

Lift/Skill/WOD #1
PCL From Blocks (Mid Thigh) OTM 30 Minutes

Lift/Skill/WOD #2
MU: 30 for time

Lift/Skill/WOD #3
Butcher Low Push 25 yds (#90/#70)
Run: 50 yds
AMRAP: 12 Minutes
Endurance
Row: 500 m
Rest 1:00
5 Rounds

Weakness – Core/Accessory
FSQ: Isometric Hold (challenging Load – J-Cups set to the bottom of squat – hold 1” from bottom.
:15 Hold/:45 Rest
4 Rounds
Here are some examples of Isometric holds
http://youtu.be/_YWHeMZAo6Q
http://youtu.be/nfkphUz7qVk

Weakness – Gymnastics
Pull Up – Kipping: 3
Pull Up – Kipping (C2B): 2
Bar MU: 1
5 Rounds for Completion

Weakness – Plyometrics
5 Plyometric Push Ups
10 Rounds – Rest as needed between sets – Set Up #45 Plates (3) Feet and hand on plates – drop hands between plates and explode up. Enjoy.

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WOD: September 25, 2014

Warm Up:
Run 400m
30 Air squats
10 Pushups w/downward dog between each one
10 kips
10 pvc Passes

**WoD First**

WOD:
4 Rounds for time
400m Wall Ball Run (20/14)
12 Ring Dips
12 Wall Balls

Strength:
Press 5 x 5 (HAP) E3M

Extra Credit: AMRAP 7 Minutes
BB Complex W/U #75/#55
3 DL/3 HHCL/3 FSQ/3 P/3 PP/3 PJ/3 BSQ/3 OHS
*for completion to practice basic skills

Competitor:
Lift/Skill/WOD #1
SN OTM 30 Minutes

ift/Skill/WOD #2
HSPU: Strict: 3
HSPU: Short Kip: 3
HSPU: Long Kip: 3
5 Rounds for completion

Lift/Skill/WOD #3
Sprint: 400
Rest 3:00
5 Rounds

Weakness – Running/Endurance
Row: 50 Calories
Rest 1:00
5 Rounds

Weakness – Core/Accessory
L-Sit in Parallettes
:20/:10 x 8

Weakness – Gymnastics
:20/:10 x 16
Hollow Rock
Hand Stand Hold
Alternating

Weakness – Plyometrics
Single Leg Box Hop: 1/1 x 5
Alternate legs – Complete set, rest as needed

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