January 24, 2014

Mobility:

 

10 minutes

 

Strength:

 

6 sets of 8 reps of:

 

DB Floor Press

Barbell Bent over Row

 

WOD

 

OTM 12 mins

 

ODD: Row 200 meters

EVEN: 30 double unders

 

Core: 3 rounds

 

5 strict TTB

10 foam roller reverse crunches

15 windshield wipers

January 23, 2014

Today's WOD looks all the way back to September 16th. (The white board from the day suggests it was 91 degrees in the barn that day (although the google machine says that wasn't the case). 

 

Anyone want to trade today's weather for a 91 degree day?

 

Mobility

 

10...

January 22, 2014

This one reproduces the WOD from October 18th, which was colorfully called "Time Out I'm Burning."

 

Mobility:

 

10 minutes

 

Strength:

 

5 x 3 back squats across

With 3 weighted pull ups between each set

 

WOD:

 

3 RFT

 

30 wall balls 20/14

30 hang squat cleans 75/55

 

 

January 21, 2014

This week we're repeating WODs to show how far we've come! This one is from October 22 and commemorates the excellent Summa showing from that competition.

 

Strength:

 

3x10 deadlifts 

 

and

 

3 deadlifts to hang clean 10 mins to find max effort

 

Rally in the Valley Workout #3:

...

January 19, 2014

PLEASE NOTE: Because of fundamentals seminar, Saturday's class is at 8 am. 

 

Skill:

 

10 minute practice of muscle ups

 

Met Con:

 

3 rounds

 

21 med ball cleans

15 kettlebell swings

9 toes to bar

 

Strength:

 

front squat

 

7 x 2, climbing

January 18, 2014

Day five of metabolic conditioning week.

 

Mobility:

 

10 minutes

 

Skill:

 

Double unders

 

5 rounds of max in 30 sec 30 off

 

Met Con:

 

Partner WOD

 

20 min AMRAP rotating reps

 

6 plate pushes

10 hr push-ups (each)

20 squats (each)

January 17, 2014

Day four of metabolic conditioning week.

 

Mobility:

 

Focus on hamstrings.

 

Skill:

 

3 x 10 Eccentric rack pull deadlift (slow to the plates and fast to the hips) 

 

Metcon

 

Five rounds, 20 calorie row. One minute rest between rounds.

January 16, 2014

Day 3 of metabolic conditioning week.

 

Mobility

 

15 mins

 

Metcon 

 

25 minutes

 

1) 10 min AMRAP

 

50 wall balls 

50 double unders 

30 box jumps 

30 jumping pull-ups 

20 cleans

20 jerks 

10 snatches 

10 burpees 

 

2) REST 5 min 

 

3) 10 minute AMRAP (pick up from where you left off)...

January 15, 2014

 

Day two of metabolic conditioning.

 

Warm Up:

 

10 minutes mobility

 

Skill:

 

5 sets of 5 to 10 strict pull-ups

 

Metcon:

 

5 rounds of 5 single arm kb overhead squat (each arm) 35/26

10 reverse lunges holding kb (each leg)

 

Strength:

 

10 rep max push press

 

 

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