WOD - February 8, 2013 - Friday

WORKOUT OF THE DAY

STRENGTH:
EMOTM 5 minutes:
2 Cleans @ 75%

WORK CAPACITY:
3 Rounds for time of:
7 Ground to OH (225#/135#)
14 Box jumps (30"/24")
21 Pull-ups
Rest 3 minutes

SKILL:
EMOTM 10 minutes:
3-5 Bar muscle-ups

ADDITIONAL:
100 back extensions (no weight)
Accumulate 6 minutes front plank

It's my birthday, woohoo. Post results to comments.

WOD - February 7, 2013 - Thursday

Workout of the Day

Barbell Work:
1) 5x1 2 Muscle clean + 2 Push press AHAP -- rest 60s
2) 5x2 Clean AHAP -- rest 60s
3) 5x2 Jerk from racks AHAP -- rest 60s
4) 5x3 Clean pulls from blocks AHAP -- rest 60s

Strength:
1) High bar back squat; 1x6 @ 65%, 1x6 @ 75%, 1x6 @ 80%, 1x6 @ 80%
2) Front squat; 1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%

Additional:
3x10 Weighted back extensions AHAP
3x30 GHD sit-ups

Post results to comments.

Rest Day - February 6, 2013 - Wednesday

Rest Day

Do some active recovery, yoga, or sit in a sauna. Back at it tomorrow with increased volume to come.

WOD - February 5, 2013 - Tuesday

Workout of the Day

Skill:
Before WOD, 3 rounds NOT for time of:
5 Muscle-ups (strict if possible)
10 Pistols each leg
50' Handstand walk

Work Capacity:

Session 1:
4 Rounds:
Run 400m
Rest 1:1

Session 2:
50-40-30-20-10 reps for time of:
Wall balls (20#/14#)
Double-unders

Additional:
3x10 Good mornings, heavy
3x10 Barbell shrugs, heavy

Post results to comments.

WOD - February 4, 2013 - Monday

Workout of the Day

Barbell Work:

1) 5x1 2 Muscle Snatch + 3-position OH squat (half, parallel, full) AHAP -- rest 60s

2) 5x3 Snatch AHAP -- rest 60s

3) 5x3 Snatch pull standing on 25# plates AHAP -- rest 60s

4) 5x4 Snatch grip behind-the-neck strict press AHAP -- rest 60s

Strength:

1) High bar back squat; 1x8 @ 65%, 1x6 @ 75%, 1x4 @ 85%, 1x4 @ 90%

2) Front squat; 1x5 @ 70%, 1x4 @ 80%, 1x3 @ 85%, 1x3 @ 90%

Additional:

3x10 Weighted back extensions AHAP

3x25 GHD sit-ups

Post results to comments.

Rest Day - February 3, 2012 - Sunday

Rest Day

Enjoy the day off guys. Have fun watching the Super Bowl and spending time with friends. Continued increase in training volume to come leading all the way up until the start of the Open.

WOD - February 2, 2013 - Saturday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 minutes to establish a 1RM snatch
2) 20 minutes to establish a 1RM clean and jerk

WORK CAPACITY:
From the CFNE Competition on 1/19/13:
3 Rounds for time of:
4 Snatches (165#/115#)
12 Pistols (alternating legs)
20 T2B

SKILL:
Rope climb practice for 10-15 minutes
* Move at moderate pace and try to do climbs in bursts of 2-4 (Wear a vest if you are proficient at climbs)

ADDITIONAL:
3x10 Weighted back extensions AHAP
3x10 Barbell shrugs AHAP

Post results to comments.