Posts tagged ‘Wall ball’
Feb 13
1:00 min MAX Wall climbs
Jan 28
012913 TUES
1/29 TUES – Strength: 10min to complete KB 1-arm strict press ladder. 3x 1,2,3 adding another rung to your ladder. Example: 3x 1,2,3,4 Compare to: 01/16
If you’re not sure what weight to use, begin with your 5 RM KB weight (this is usually 26, 35, or 53# KB)
How to: Rest should be between the sets and only a pause should be during strict press at the rack. Begin your ladders with 3x of 1,2, 3, each week work on increasing your ladder eventually working up to 3x of 1, 2, 3, 4, 5
- then -
Skill: As a group review mechanics of Power Snatch. If this movement is new to you then stay light ‘PVC or trainer bar’ for the WOD and drill the movement. Part of your WU will include Snatch assist exercise.
WOD – 3 RFT
25 Power snatch 55/75#
25 WB 14/20#
Cash out – choose a new mobility move from your MWOD app and try it out. MWOD for Android. MWOD for iphone.
Jan 24
012513 FRI
1/26 FRI Hero WOD – Blake 25min cap
4 RFT
100 ft OH walking lunge with 25/45#
30 Box jumps 20/24″
20 WB 14/20#
10 HSPU’s
Jan 18
1/19 SAT
1/19 SAT Skill- As a group review Handstand holds with wall assist, handstand eccentric lowering, kipping HSPU. How to kick up to a handstand / positioning review the following:
Handstands positioning, Handstands application, Handstands weight transfer.
WOD - FT 30min cap
64 WB 14/20#
32 AKB Swings 35/53#
16 Pull Ups
8 HSPU’s
400m Farmer carry 26/35#
2 Ascends
100m Prisoner Lunges
WU: 2x’s
20 hollow rocks
10 Plank hold w/hand to shoulder taps 2ct
8 ring rows
20 squats
Dec 16
12/17 MON
12/17 MON Skill/Strength: OHS 3×3 @65% of 1RM Snatch then OHS 2×3 @80% of 1RM Snatch
Mobility for OHS MWOD with Kelly Starrett
WOD - ’Sugar Red Drive’ 20 min. AMRAP. Benchmark
EMOM add ’1′ to each exercise until the clock beats you. Then start over with 1, 2, 3.
1 push up
2 box jumps 20/24″
3 WB 14/20#
Dec 13
12/14 FRI
12/14 FRI Fight Gone Bad
Benchmark WOD – “Fight Gone Bad!” 3 Rds
WB 14/20# 10 ft target
SDLHP 55/75#
Box Jump 18/20″
Push-press 55/75#
Row (Calories)
* Five stations – 1 min at each
* The clock does not reset or stop between exercises
* A one-minute break is allowed between rounds
* One point for each rep, except on the rower where each calorie is one point.
Nov 1
11/2 FRI – Strength
* 5-5-5-3-3
Power clean
* What does 5-5-5-3-3 mean? You will add weight to each set. You could start with 5@65%, then 5@70%, then 5@75%, then 3@80%, then 3@85%. The idea is on your last set of 3 you have reached your max effort on the last set of 3. Not your 1 RM. The most amount of weight you can power clean for 3 reps.
- then -
WOD
10-1 ladder
WB
Burpee
Aug 15
