A.
then perform
max repetitions @ 80% of 5rm
B.
Alternating Tabata
KB Snatches 55/35
Burpees
Score is total KB Snatches, and total Burpees
2014 06 09
2014 06 09
2014 06 09
A.
Jerk 1rm
B.
For Time
10.9.8.7.6.5.4.3.2.1
Russian Swings 70/55
20 Yard out and Back Sprint
C. Optional Cool Down
As soon as wod is over, walk 200m
Test overhead postion
Lacrosse Ball Mash Shoulder for 8 minutes each side
Retest Position
Notes:
Come in with a game plan on how you would like to warm up for your jerk today and go after it.
2014 06 08
A.
Beat the Coach 1.2
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
**Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
Rest 5 minutes
B.
3:00 minutes max toes to bar
rest 60 seconds
3:00 minutes max burpees
rest 60 seconds
3:00 minute max double unders
2014 06 07
A.
“21 Guns”
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation’s Warriors, past, present, and future.
This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.
Please join us in hosting or participating in WOD with Warriors as we’re doing it bigger, better, and more effectively this year.
The WOD – “21 Guns”
21 minute AMRAP (As many rounds as possible)
*400 meter run
21 pushups
21 box jumps (24”/20”)
15 burpees
9 pull-ups
Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.
Want to donate to team RWB? Click here!
and don’t forget, our Summer Strength and Conditioning Program starts next week!
2014 06 06
2014 06 06
Achieve the dreamiest dreams you ever dreamed with dreamy coaching at @crossfitsouthbend – “Mike Landes”
*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, June 9. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block.
A.
7 sets, work to heaviest set of:
1 Power Clean from Mid-thigh + 1 Power Clean from Below the Knees + 1 Power Clean from the Floor + 1 Power Jerk
Click here to view video of the complex
B.
10 Rounds
90ft Plate Push
3 Tire Flips
8 Toes through Rings
rest 60 sec
2014 06 05
2014 06 05
A.
3 Rounds
5 Jerks @ 60% heaviest jerk from 5.22.14
10 Plyo Push Ups
5 Jerks @ 65% heaviest jerk from 5.22.14
10 Ring Rows
5 Jerks @ 70% heaviest jerk from 5.22.14
30 sec handstand hold or Handstand walk 10yds
Rest 3 minutes between rounds
B.
3 Rounds
200m Run
10 Medball Cleans 40/30lbs
2014 06 04