MON March 03/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Complete;
– 6-8 Thrusters @ a heavy load
– 8-12 pull-ups
– Row 200/250m @ max effort
Every 6 minutes x 5 rounds
Record – thruster loads
WOD Guidance
a. This is longer HIIT interval with a high aerobic component to it. The warm-up will end and you will begin to develop your load for the thrusters. The thruster loads will need to be heavy enough that the latter rounds of the interval you are not able to finish the 6-8 reps required. The pull-ups need to be unbroken, so scale appropriately and the row needs to be all out to receive the response we are looking for.
TUES March 04/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Bench press 4×6-8 – sets across
B. KB aerobic complex;
12-9-6-3-6-9-12
– One armed KB push press
– One armed KB push press
– KB high pulls swings
Time cap of 10 minutes
Record – bench load, and reps in b.
WOD Guidance
a. Work to a heavy set and then complete all 4 sets at the same weight
b. KB circuit – this is tough. Please insure that a proper KB rack position is used (bell resting in the upper and lower arm, thumb on sternum). The KB can be put down, but minimal rest time is best.
WED March 05/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
REST DAY
A. Tire flips 4 x 10 flips – rest as needed
B. Complete;
– 6,8, or 10 DB full push-up burpees
– 20 Sledge hammer swings
Every 3 minutes x 5 rounds
Record – attendance
WOD Guidance
a. Rest as needed, but flip the tire 10 flips in a row, if you are in between two tires for loading, feel free to do a couple sets at a heavier tire at lower reps (no less than 6) or have someone spot you very lightly to achieve the high loading.
b. DB burpees – hold dumbell at sides drop them beside your feet and jump back to a push-up top position, do a push-up and then jump feet back between DB’s and then performa a small vertical jump with DB’s at sides). Sledgehammer swings need to be overhead if you can.
THURS March 06/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Back squats 4 x 6-8 – sets across
B. Gym length sprints 10×3 – Every 2 minutes
Record – back squat loads
WOD Guidance
a. build loads up in the warm-up and then perform sets across at the load for 4×6-8.
b. Gym width sprints – max effort triple lengths every 3 minutes
FRI March 07/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
CF Games WOD 14.2
SAT March 08/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
REST DAY
A. AMRAP in 15 minutes of;
– 6-8 Pendlay rows
– 6-8 DB bench press
B. “Annie” for time
50-40-30-20-10 of;
– DU’s
– Sit-ups
Record – pendlay row and DB bench loads, annie time
WOD Guidance
a. Choose a load that you can easily do 8-10 reps with and then complete 6-8 reps with the loads as many times as possible. Go back and forth between bench and rows as many times as possible, but do not try to make this a METCON, but a volume based workout of quality reps.
b. Scale DU’s to singles if needed. Scale reps to 45-35-25-15-5 or 40-30-20-10-5.
SUN March 09/14
CF Games WOD 14.2 repeat
