Month: June 2014

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Final WOD – 10 Week Program Complete

Warm-Up

400m run

15-10-5

  • Body Rows
  • Push Press

Snatch balance &  burgener warm-up

AMRAP-10 (record # of rounds + reps completed) compare to WOD #2 week of April 21 

 

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WOD for Week of June 23rd

WOD for the week of June 23rd

Warm Up

400m run followed by

15-10-5

  • Air Squats
  • Sit-Ups

Stretching:  

  • Hold bottom of the squat for 45-90 seconds 3 times (keep the chest up, push the knees out)
  • Samson stretch  (opens the hips for the thrusters)

Workout

21-15-9 For Time (note the time it takes to complete)

(Complete 21 reps of the following movements, followed by 15, followed by 9)

  • Dumbbell Thrusters (note DB weight)  I recommend you use the same weight as your last DB seated press
  • Push-Ups

That’s IT!!!!

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Workouts for the week of June 9th

WOD #1

Warm-up 

800m run followed by

15-10-5 (15 lunges, 15 sit-ups, 10 lunges, 10 sit-ups, etc.) 

  • Walking Lunges
  • Sit-Ups 

Stretches: 

  • 90 Seconds Samson Stretch each side
  • 90 seconds pigeon stretch each side
  • 90 second lacrosse ball on psoas each side

AMRAP – 10 

  • 25 – Double Unders or 2x Single Unders 
  • 15 – Air Squats

 

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WOD Sunday June 8th

Warm-Up 

3rds

  • 200m Run 
  • 10 goblet squats 
  • 5 Turkish getups 

Stretching 

PSOAS, Samson, Pigeon, pass throughs 

AMRAP – 12 

  • – 10 SDHP – Sumo Dead-lift High Pull (75/55) 
  • – 10 OHS – Overhead Squat 
  • – 10 Burpees 

 

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Workout # 2 Week of June 2nd

Workout #2

Warm up 

  • 25 Jumping Jacks
  • 15 Overhead squats (use a broomstick or just raise your hands above your head) 
  • 10 Sit-ups
  • 15 Overhead squats 
  • 25 Jumping jacks 

AMRAP-10

  • 400m run (if unable to run outside complete 100 Single Unders or 50 Double Unders)
  • 15 Kettlebell or Dumbbell swings (weight 35#men/25# women or scale to lighter load) Not weights used
  • 10 Push-Ups