Monthly Archives: January 2017

20170103

S/S/S:

Back Squat

5X3

Increase weight ea set

As the 5X3 sessions end, we will hit back squat today.  Again, lower reps = higher weight.  Make sure form is on point throughout

WOD:

8 Rounds For Time – 12 Min CAP

3 Power Snatch 95/65

6 Overhead Squat 95/65

9 Handstand Push Ups

 

The goal is to make this as close to a sprint as possible.

 

Scaling Options:

Bar weight –> As Needed

 

HSPU –> 3 wall walks per round->Pike Push Ups

 

Cool Down:

Banded Bully Stretch – 2 min per side

video courtesy of Self Holistic Health

 

Roll Out quads and IT band x 10 passes ea

20170102

happy-new-year-2017

Hope everyone had a Happy and Safe New Year!  Time to get things rolling!  Today, let’s do that out on the track!

 

WOD:

8X 200M run

rest 2 min between each run

Goal is stay within 3-5 seconds of each run

 

Followed by:

1 Mile run for time

 

Scaling Options:

If you cannot run:

8X250M row or ski erg

2 min rest between attempts (stay within 3-5 sec of each finish time)

Followed by 2K row or ski erg for time

 

Cool Down:

400M walk

Calf stretch on pole – 2 min per side

Leg bleeds 4 min