23 October 2014

Strength/Skill:  Pistol Work

Work the skill

WOD: 4 RFT

5 Wall Walks

10 Broad Jumps

20 KB Snatch (1 pood/25lbs.)

Mobility: Wrist (p. 281)

Buy Out: Max Plank Hold

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22 October 2014

Strength/Skill:  Sumo Deadlift High Pull

3 x 3 x 2 x 2 x 1

WOD: 3 RFT

400 Meters

21 SDLHP (75/55)

12 Over the Bar Burpees

Mobility: Hips–Single-Leg Flexion

Buy Out: Overhead Barbell Carry (from WOD) to the second yellow speed bump and back

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21 October 2014

 

Strength/Skill:  Back Squat

5 x 5 x 5 x 5 x 5

WOD: 10 Minute EMOTM

20 Second Handstand Hold

20 Second Hollow Rock Hold

Mobility: Squat Therapy

Buy Out: 100 Mountain Climbers

 

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20 October 2014

Strength/Skill:  Muscle Up Progressions

WOD: 2 RFT

20 Box Jumps (30″)

5 Muscle Ups

30 Box Jumps (24″)

5 Muscle Ups

20 Jumps (20″)

5 Muscle Ups

*Same for male and female.

Mobility: Shoulder Distraction

Buy Out: 50 Ab Mat Sit Ups

 

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17 October 2014

Strength/Skill:  Shoulder Press from the Jerk Position

5 x 5 x 5 x 5 x 5

WOD: “Annie’s Evil Twin Sister” for Time

50-40-30-20-10

Double Unders

HRPUs

Mobility: Athlete’s Choice

Buy Out: Enjoy your weekend! Hope to see you at the social!

 

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16 October 2014

Strength/Skill:  Snatch

3 x 3 x 3 x 3 x 3

WOD: 20 Minute EMOTM

Odd Minutes: 5 Snatch (95/65)

Even Minutes: 10 Slam Balls (30/20)

Mobility: Hip (Partner Banded Pulls)

Buy Out: 20 Med Ball Cleans (20/14)

 

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15 October 2014

Strength/Skill:  Kettlebell Work

Russian, American, Single Arm, Cleans, Snatch, OHS

WOD: Partner WOD

50 Pull Ups/Hold

50 Deadlifts/Hold (185/135)

50 HRPUs/Hold

50 Goblet Squats/Hold (1.5/1)

*One partner holds the position while the other completes a determined amount of work. Switch places until the reps are completed. Score is the time it takes to complete all 200 reps.

Mobility: Shoulders–Sink Mobilization

Buy Out: 10 Ring Rows

 

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