4 R
-3 Behind the neck snatch press from squatting position. Anything more than pvc counts as a set.
WOD
not for time: 3 rounds SLOWLY of:
95/65-lb. overhead squats, 21 reps
21 GHD sit-ups
21 GHD hip extensions
Take your time and perform each rep slowly and methodically. This is for technique and full range of motion.
Monday Feb 8th, 2016
February 8, 2016 / By j0ssy
Share this workout!
Sunday Feb 7th, 2016
February 7, 2016 / By j0ssy
Rebound plyo conditioning
-30s two footed lateral hop (over line)
-30s rest (rest is key because we want to keep hops light footed)
-30s two footed forward and backward hop (over line)
-30s rest
-20s one-legged sationary hop
-40s rest
-20s one-legged stationary hop
-40s rest
-15s one legged lateral hop over line
-45s rest
-15s one legged lateral hop over line
-45s rest
-15s one legged forward and backward hop over line
-45s rest
-15s one legged forward and backward hop over line
-45s rest
Alternate sprinters in groups of 2 or 3
Band Sprints
-Each person takes 10 trips.
rest as needed to maintain good sprint mechanics
Share this workout!
Friday Feb 5th, 2016
February 5, 2016 / By j0ssy
Dynamic hang skill day
Butterfly pull up drills
Ring swings
Muscle up transition drills
Skin the cats / german hang skill work
surprise won if time! 🙂
Share this workout!
Thursday Feb 4th, 2016
February 4, 2016 / By j0ssy
Band sprints with a partner
-at least two side shuffles (one each direction)
– 4 accelerations each with the bands
WOD
Push the unweighted (or lightly weighted) sled back and forth along the green mat as far as you can in 20 seconds
-unweighted
-25 lb plate
-45 lb plate
– two 45 lb plates
-45 lb plate
-25 lb plate
-unweighted
Share this workout!
Wednesday Feb 3rd, 2016
February 3, 2016 / By j0ssy
5 rounds of the following:
Minute 1- row for 16 calories (scale to complete within a minute)
Minute 2 to 3- AMRAP sandbag cindy: 5 pull-ups, 10 push-ups, 10 sandbag squats
Minute 4- rest.
(restart each set for cindy and count total reps per set)
Share this workout!