Thursday 091213 To Sunday 091513

Thursday (9/12)

WOD Prep:

Lateral Squat with Adductor Stretch 1 x 10 Per Side (Alternating)

1. 6 Minute AMRAP of:

2. 3 Position Clean and Jerk

Perform 3 Sets of the Following:
Position One: High Hang (Pockets)
Position Two: Hang (Mid Thigh)
Postition Three: Low Hang (Just Below The Knees)

* Heavy As Possible

** Rest 2 Minutes Between Working Sets

* 15 Minute Time Cap

3. Back Squat 7 x 3 @ 75%1RM

* Do Front Squats if you did Back Squats on Wednesday

** Rest 90 Seconds Between Working Sets

* 15 Minute Time Cap

Injury Prevention

Executive Hip Mobilization

* 2 Mintues Per Side

Friday (9/13)

WOD Prep:

Foam Roll: IT Bands 1 x 30 Passes

Foam Roll: Lower Leg 1 x 30 Passes

Foam Roll: Calves 1 x 30 Passes

1. "Tosh"

3 Rounds For Time of:
Run 200m (Rest 1:1 Ratio)
Run 400m (Rest 1:1 Ratio)
Run 600m (Rest 1:1 Ratio)

* Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

* 35 Minute Time Cap

2. Skills (Optional After Class)
Every Minute On The Minute For 12 Minutes:
Odd: 3 – 5 Muscle ups
Even: 6 Squat Therapy

Injury Prevention:

Barbell Calf Smash

* 3 Minutes Per Side

Saturday (9/14)

WOD Prep:

Sampson Stretch

* 1 Minute Per Side

1. 12 Minute AMRAP of:
12 Toes 2 Bar
12 Burpees

2. 10 Minute Partner AMRAP of:

Partner 1: Prowler Push (Men: 45 x 2) (Ladies: 35 x 2) (Shed to Edge of ACF Pavement)

Partner 2: Max Effort: Kettlebell Swings (53/35)

Partner 1: Pushes the prowler down and back. Then they relieve Partner 2: from the Kettlebell Swings. Partner 2: Then Pushes the Prowler. Repeat this process for 8 minutes.

* Score is Total Kettlebell Swings.

Injury Prevention:

Banded Super Frog

* 2 Minutes Per Side

Sunday (9/15)

WOD Prep:

Reach, Roll, Lift 1 x 10 Per Side

1. Establish a 5RM Press in 15 Minutes

2. "The Chief"

3 Minute AMRAP of:

3 Power Cleans (135/95)

6 Hand Release Push-Ups