WOD 07/31/10

WU
200 meters
Joint mobility
WOD
800 meter run
Box jumps-50 reps   F20/M24
Walkout pushups-75 reps
Medball Russian twist-100 reps total   F14/M20
800 meter run

WOD 07/30/10

WU
Joint mobility and stretching
WOD
800 meter row
70 Dubs (350 singles)
60 Thrusters  F65/M95
50 V-situps
40 Slam ball  F20/M30
30 Pullups
20 Burpees
10 HSPU

07/29/10 Skill/Strength

WU
Front Squat and Back Squat-corrections and proper squat depth
Find 3 rep max weight
WOD
Back Squat-3-3-3-3-3-3-3

WOD 07/28/10

WU
One mile run T/T

WOD
AMRAP 25 minutes
Wallball-12 reps   F14/M20
OH- Kettlebell Swing-12 reps   F16kg/24kg
KTE-12 reps
Jump lunges-12 reps  R/L

07/27/10 Skill/Strength Oly Lifts

Skill
Split Jerk-progression of the catch and split, to overhead
Strength
Split Jerk-1Rm

WOD 07/26/10

WU
Three rounds:
Spiderman pushups-10 reps
V-sit ups-10 reps
Sit outs-10 reps
WOD
Five rounds:
Power Snatch-15 reps  F65/M95
400 meter run
200 meter row
100 ft. sprint (parking lot)

WOD 07/24/10

WU
Resistance stretching
WOD
Three rounds of:
Ring dips-10 reps (full ROM)
Side lateral box jumps-10 reps
GHD sit ups-10 rep
Row-200 meters (speed row)
Sled push-100 ft F70lbs/M140lbs

WOD 07/23/10

WU
Three rounds of:
Mule kicks-5 reps
Pushups-5 reps
Pullups-5 reps
WOD
10-9-8-7-6-5-4-3-2-1
OHS-F65/M95
Burpee pullup(chest to floor)
Dubs(if you can’t do the dub, multiply x5)

07/22/10 Skill/Strength Oly Lifts

Canada’s Leblanc-Bazinet at the 2010 CrossFit Games
Skill
Clean and hang clean-practice the pull and progression to proper rack position
Strength
Hang Clean-5 reps on the minute every minute (20 minutes) F95/M135
*Failure to perform lift in time, 10 burpees each time!

WOD 07/21/10

WU
Practice handstands- 5 minutes
Five rounds:
Jumprope-60 secs work/15 secs rest

WOD
50 pushups (hand release off floor)
200M Run
15 DB Snatch/Squat- Right Arm   F10-15/M20-25
200M Run
15 DB Snatch/Squat- Left Arm
200M Run
15 DB Thrusters Right Arm  F10-15/M20-25
200M Run
15 DB Thrusters Left Arm
200M Run
15 DB Snatch/Squat- Right Arm [...]

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