SUNDAY MAY 19, 2013 WOD
T SUNDAY skill Dips Box dip, paralellette dip, ring dip Strength 1 rm dip can add weight, or use bands if needed on rings WOD 6 minute ladder Clean and jerk Burpee box hop
SATURDAY MAY 18, 2013 WOD
SATURDAY Skill Press-push press-jerk Strength Jerk 5-5-3-3-2-2 WOD Teams Amrap 25 minutes 400 m weighted carry(using plates, DBS, KBS only) 150 push ups 150 squats
FRIDAY MAY 17, 2013 WOD
FRIDAY skill Press and push press Strength Back squat 2-2-2-2-2-2-2-2-2-2 @55% with band tension Purple bands less than 100 Red bands btw 100-200 Blue bands greater than 200 WOD Amrap 16 minute ...
THURSDAY MAY 16, 2013 WOD
SKILL CLEAN COMPLEX STRENGTH CLEAN COMPLEX 1-1-1-1-1-1 WOD 800 M RUN 50 BURPEES 400 M RUN 50 LUNGES 800 M RUN
WEDNESDAY MAY 15, 2013 WOD
Skill Kipping-kipping pull up- butterfly Strength 500 m row WOD 7-6-5-4-3-2-1-1-2-3-4-5-6-7 pull up Pistol(ea leg) Hang pwr clean
TUESDAY MAY 14, 2013 WOD
Skill Goat work. Pick two Hspu, MU, dip, pull up, pistol, rope climb, double unders Strength Snatch balance-> ohs 2-2-2-2-2-2 @ 55% of ohs WOD 3 RFT 50 squats 40 push ups 30 sit ups
MONDAY MAY 13, 2013 WOD
Skill Box jump/rebounding Strength 1rm front squat WOD Paleo challenge baseline WOD 21-15-9 Deadlift Box jump
SUNDAY MAY 12, 2013 WOD
Skill: pendlay row Strength: pendlay row 5×5 Partner wod 7 RFT 10 Clean and Jerks 10 pull-ups 10 Burpees Cash out: 100 push-ups
SATURDAY MAY 11, 2013 WOD
SKILL HANG CLEAN PULL X 2 , SQUAT CLEAN, FRONT SQUAT STRENGTH HANG CLEAN PULL X 2 , SQUAT CLEAN, FRONT SQUAT 1-1-1-1-1-1-1-1 WOD TEAM DODGEBALL
FRIDAY MAY 10, 2013 WOD
Skill Midline organization Strength Static hold WOD 42-30-18 thruster Pike jump Lunges
CrossFit 716 for Kids
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