Protected: Week #8 “Get Jacked” Programming

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Saturday March 2nd 2013

“Caleb” Results Crossfit Team WOD (9:00 am) “Get There” In the time format of :40 seconds of work followed by :20 seconds of rest complete the following with a partner, 10 Rounds for time of: 4 Squat cleans (135/95) 5 Burpee Cash out: “Partner relay run” 2 Rounds of: 200 Meter run 400 Meter run – Partner A completes 200 meter then tags Partner B who Completes a 200...

Friday March 1st 2013

Ruination Crossfit would like to wish Stacey a Happy 30th Birthday WOD A. Hang power snatch (below knee) – Build to a heavy double B. For time: 15-12-9 reps of: Box jumps (30/24) Clean & Jerk (125/85) – Go fast! “Caleb” 800 Meter run Then… 5 Rounds of 26 Pull-ups 13 DB hang squat clean to box (24/20) 2 reps of 15′ Rope climbs Finish with… 800 Meter “water”...

Thursday February 28th 2013

Head to head on the airdyne WOD AMRAP in 4 minutes 15 Handstand push-up 20 D-ball ground to over shoulder (150/80) rest 3 min AMRAP in 6 minutes 15 Handstand push-up 20 D-ball ground to over shoulder (150/80) 25 Toes to bar rest 5 min For time: 15 Handstand push-up 20 D-ball ground to over shoulder (150/80) 25 Toes to bar 30 Shoulder to overhead (165/115) Endurance Session (6:00...

Wednesday February 27th 2013

10 am PumpFit crew WOD Prep… 3 Min skip 500 Meter row 5 Min mobility (Overhead+squat+thoracic spine) A. Build to a challenging heaving snatch balance (10:00 min) – Pull bar from rack.  Focus on a short and quick dip and drive, followed by a fast drop under the bar catching it at the bottom of an overhead squat B. For time: 30 Thruster (135/95) 1000 Meter row 50 Wall...

Tuesday February 26th 2013

The early days of Ruination Crossfit WOD Prep… Run 400 Meters 5 min – Joint mobility (leg swings, arm rotations, trunk circles + static stretches) 3 -5 sets of: 40 yard resisted sprints rest 90 sec. A. 3 Rounds (not for time) 12 Kettle-bell snatch (pick a weight which you can perform the movement correctly) 15 GHD sit-up 3 Box jumps (build up to a height which challenges you...

Monday February 25th 2013

PumpFit plank WOD Prep… 500 Meter row 5 min – ladder drills 5 min – handstand practice 5 min – mobility (hips + receiving position) A. Build to a challenging high (hip crease)  hang full clean – Work on position and speed from the high hang position B. 30-25-20-15-10-5 reps of: Pull-up push-up Air squat Weekly Member Challenge # 11 2 min Max reps 20″ box jumps – Hip...