13.2 Open WOD

There will be several people redoing the 13.2 Open WOD Sunday morning at 8:30.  Come on out and try and add a few reps to your score.

Saturday 3/16

There will be a group redoing Open WOD 13.2 Sunday morning for anyone interested with the time TBD.

Warm Up

Group Dynamic

Skill

Overhead Squat (5x60%,3x70%,1x80%,1x90%,1x100%)

Metcon

10 min Max reps of each:

4 min OHS (75/55)

3 min Pull-ups

2 min Muscle-ups

1 min Ring Push-ups

We've attached this before, but this is some great mobility tips for OHS

Friday 3/15/13

PARTNER PAINSTORM

Warm Up

Group Dynamic

Skill

Station set-up

Movement demonstration

Metcon

200 m Farmers Walk (55/35)

100 Pull-ups

100 Thrusters (45/35)

200 m Farmers Walk

75 Burpees

75 Hang Power Snatch (45/35)

200 m Waiters Walk (1 KB/DB)

50 KB Swings (55/35)

50 Bear Complex (45/35)

200 m Waiters Walk

25 Muscle-ups

25 HSPU

*Only one partner works at a time...switch whenever you want

Farmers Walk - 55/35 KB/DB in both hands

Waiters Walk - 1 KB/DB Locked out overhead

Thursday 3/14/13

13.2!!!

Warm Up:

Coach's Choice

Skill:

Standards Lesson

Metcon:

Complete as many rounds and reps as possible in 10 minutes of:
 5 reps Shoulder to overhead (115/75)
Deadlift (115/75)
15 Box jumps, (24"/20")

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Wednesday 3/13/13

The Benefits of Sprinting

Warm Up

Group Dynamic

Skill

Squat Snatch (5x60%,3x70%,1x80%,1x90%,1x100%)

Metcon

10 x 100 m Sprint

1 min rest between efforts

Tuesday 3/12/13

Tuesday's Training

If you haven't checked it out already, please read over the Rules of the Box tab at the top of the home page.  You can also access through the link below.

Rules of the Box

Warm Up

Coaches Choice

Skill

*Every 30 seconds for 5 minutes do 2 Hang Squat Snatch @ 50% of your 1 rep max

Metcon

"KAREN"
150 Wallballs (20/14)


Post WOD:
Max Sled Push (start with 2 plates and increase 45# each time)
:30 secs to complete distance

Monday 3/11/13

We are still in our 1 rep max effort month.  If you have missed any lifts so far, please make an attempt to try and make them up before moving onto our new lifting program in April.  Below you can find a great site about how to mentally prepare for a max effort lift.

How to Mentally Prepare for a Max Lift

Warm Up

Group Dynamic

Skill

Thruster (5x60%,3x70%,1x80%,1x90%,1x100%)

Metcon

3 rnds:

24 Straight Leg Deadlift (65/45)

12 Shoulder Press (65/45)

Immediately After (not for time):

3 rnds:

1 min Weighted Plank Hold

:30 sec Handstand Hold