First WOD of 2014

January 5th 2014

First WOD of 2014

Warm-Up

2 Rds

  • 10 – Good Mornings
  • 10 – Goblet Squats
  • 10 – Body Rows

Olympic Lift Practice

Hang Power Clean

  • 4-4-4-4

21-15-9

  • Deadlift  225
  • Thurster  95

WODs for the Week of Sept. 9th

WOD #1

 

Warm Up:

25 Air Squats

25 Double Unders (Jump rope) or 50 Singles

Stretching:  Samson Stretch

Video for samson stretch, remember to keep your knee over your ankle.

WORKOUT #1

AMRAP-10 (complete As Many Rounds as Possible in 10 Mins) Keep track of rds and reps in partial rounds.  Post rounds completed to comments!

15 – Sit-Ups
10 – DB Thrusters – Mens prescribed weight 20#/Women 10# – Scale weight down as needed, but use some weight, don’t scale to zero. 🙂
A Thruster is a combination of a squat with a push press.  Here’s a video of correct Thruster Form.  Watch before completing, take breaks if needed.   Remember initiate the squat in the thruster with your hips, weight in heels, then use your legs to push the weight overhead.

 

WOD #2

Warm-Up

2 rds of:

10 Burpees

1/2 Mile or 800m run

 

AMRAP-10 (complete As Many Rounds as Possible in 10 Mins) Keep track of rds and reps in partial rounds.  Post rounds completed to comments!
25 Double Unders or fast singles or 2 for 1 singles
10 Push-Ups