Thursday April 11th 2013

Welcome back Daniel

WOD

Prep…
“Flight simulator”
10-20-30-40-50 and back down…
Unbroken double unders
– Scaling and modifications will be covered in class
10 min – mobility and stretching

A. For 10 min practice handstand holds, walks and push-ups

B. 3 Rounds of:
15 Power clean (95/65)
15 Toes to bar
rest 2 mins
3 Rounds fo:
10 Power clean (115/75)
10 Toes to bar

Endurance Session (6:00 am)

A. For times:
Row 1000 Meters, rest 3 min
Row 750 Meters, rest 3 min
Row 500 Meters, rest 3 min
Row 250 Meters, rest 3 min
Row 500 Meters, rest 3 min
Row 750 Meters, rest 3 min
Row 1000 Meters

Abs/Core
100 Hollow rocks

Barbell Club (7:00 am & 6:30 pm)

A. 1 Snatch + 4 Hang (below knee) snatch
– Build to a heavy one time through
– Focus on staying back, keeping shins vertical and jumping straight up

B. Build to a heavy 2 rep snatch balance

C. Front squat
Set 1 – 5 reps 75%
Set 2 – 4 reps 80%
Set 3 – 3 reps 85%
Set 4 – 2 reps 90%
Set 5 – 1 reps 95-102%

PumpFit (10:00 am)

Intro…

Tabata (20 on 10 off)
Med Ball Cleans
Strict Press 35# /45#
Mountain Climbers

The Primer…
3 sets
5 min AMRAP
5 D-ball groung to over shoulder (heavy)
20 OH BB lunges 95#/ 65#
Remaining time Bar Facing Burpees

The Grind…
3 sets
5min AMRAP
20 DB weighted step-ups
20 Straight leg Dead Lifts (w/ same DB’s)
Remaining time max jump squat

The Pack…
Prowlers and Planks