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WOD

Link of the Day  This Week's Mobility   Warm-Up: Run 400m 20 Inchworms 20 Spiderman Lunges   WOD: I. Deadlift 3 x 10 II. 15 Minute AMRAP: 20 Walking Lunges 15 Pullups 10 Burpees   Competitors: Swim technical work – 15 minutes + 25m free @ 90% Rest 30 seconds x 6 + 200m breast stroke continuous + 10 minute back stroke practice
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Link of the Day  This Week's Mobility   Warm-Up: Pose Running Drills   WOD: I. Run 5k for time II. 3 Sets: 15 Supermans *Rest 1 minute between sets *Scaling for all athletes will be provided by their coaches in classes   Competitors: 120 minute unloaded hike – rough terrain – "unplugged"
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Link of the Day  This Week's Mobility   Warm-Up: 15-12-9 Clapping Pushups Overhead Squats (Empty Bar) AbMat Situps   WOD: I. Push Press 4×6 II. 5 Rounds for Time: 5 Wall Climbs 10 Pistols 15 Toes-To-Bar *Scaling options will be provided for all athletes by their coaches in class   Competitors: 60-90 minute practice: L-Sits on Rings Handstand Walking Pistols FLR on Rings AirDyne (Spin Easy) (all NON fatigue based reps/sets)
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Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   WOD: I. Pausing Front Squats 5×3 *Hold for 3 seconds at bottom of each squat, ass-to-ankles, bounce up from bottom II. WOD #1 at 2009 CrossFit Sectionals AMRAP in 12 Minutes: 5 Thrusters (135/95) 10 Burpees   Competitors: Rest Day
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Link of the Day  This Week's Mobility     Warm-Up: Row 500 25 Inchworms Lax Ball on Foot   WOD: I. For time: 30 Unbroken Chest-to-Bar Pullups Run 400 m 25 Unbroken Chest-to-Bar Pullups Run 400 m 20 Unbroken Chest-to-Bar Pullups Run 400 m 15 Unbroken Chest-to-Bar Pullups *Scaling options will provided for all athletes by their coach in class   Competitors: Pre-WOD I. Swim 25 m free style @ 95% Rest 45 sec chest under water x 6  Swim 25 m underwater x 6 (rest 45 sec at end)  *Rest as needed   Endurance:   Week 2 Long Interval: 3 x (200m + 400m + 600m) *Work:Rest 1:1   Short Interval: 10 x 200m *Rest 90 seconds, hold splits within 2-3 seconds   Tempo/Time Trial: 10M TT
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