Wednesday 2015.09.23

Ryan Post WOD

Strength

Five sets of:

1.1.1 Power Clean (Complete 3 singles, resting 10 seconds between each rep)

Rest 3-4 minutes between sets

Conditioning

Three rounds of:

2 minutes, as many rounds as possible:

  • 5 Burpees
  • 5 Ground to Overhead (135/95)

– Rest 2 minutes – 

Pick up where you left off after each set. Score = Total Rounds/Reps.

Mobility

1 minute banded lat stretch each side + 1 minute passive hang.

Tuesday 2015.09.22

AK and Mindy Run

Strength

15-20 minutes to practice gymnastics. Cycle through multiple elements that you need to work on, spending 60-90 seconds before moving to next element.

Conditioning

Four rounds of:

3 minutes, as many rounds as possible of either:

“Cindy”

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

– or –

“Mary”

  • 5 Handstand Push Ups
  • 10 Pistols (alternating legs)
  • 15 Pull Ups

– rest 90 seconds between rounds – 

Pick up where you left off to start the next round. Score = total number of rounds complete + additional reps.

Mobility

2-3 minutes of elevated pancake stretch, hinging at hip and leaning side to side.

Monday 2015.09.21

Waiting

Strength

Work to a heavy single of the following:

Fitness: Hang Power Snatch + Overhead Squat

Performance: Hang Power Snatch + Heaving Snatch Balance

If time remains, then drop weight 10-20% and do singles with 90-120 seconds of rest between reps.

Conditioning

7 minutes, as many rounds as possible:

  • 7 Toes to Bar
  • 14 Wall Ball (20/14)

Mobility

2 rounds of banded hamstring stretch on each leg

Saturday 2015.09.19

Rowing Angie & Adam

0845 Weightlifting

1000 CrossFit

In teams of 3, alternating whole rounds, complete 12 rounds for time of:

  • 500 Meter Row
  • 5 Man-Makers
  • 10 Burpee Box Jump Overs

Friday 2015.09.18

Friday!

Strength

Six sets of Deadlift:

*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

Work up across sets. Rest 4 minutes between sets, and use that time to work on ring skills (muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc) or other gymnastics work.

Conditioning

Three rounds for time of:

  • 20 Pull-Ups
  • 40 Kettlebell Swings (24/16 kg)