'We have a Rack'

WU
AC 10 min
Strength
3-3-3-3-3
Push Jerk @75%
WOD
"We Have A Rack!"
3 rounds AQAP
15 DL @225/155
20 Pullups
25 GHD Situps
PWOD
Slow row
1000m

Row/Open Gym

Open Gym
Optional
WU
AC 10 Min
Row 3x500 Max exertion with 8 min rest between each attempt.
Record fastest and slowest time.

WOD 4/23/14

WU
Coach Led
Slow Row 500
Wallball Toss 3 min
30 Team Wallball Situps
20 team pushups
V-sit
Leap frog 2 lengths of gym
Skill/Strength
Work on your goat 10 min
AMRAP 10 min
7 KB Swing 2/1.5
16 Knee 2 Elbows
10 Burpees

Leg Day?

WU
2x10 CFWU
WOD
1 round AQAP
500m row
30 BS body weight
20 FS 1/2 body weight
10 OHS 1/4 body weight
20 Box Jumps 24/20
30 AS
500m Row
PWOD
Roll quads

Push Jerk

WU
CFWU
2x10
Substitute 10 thrusters for AS 45/33
WOD
Push Jerk
1-10 1-20 1-30
Increase close to 1RM then reduce weight to 10 RM (around 70- 80%) then increase to 1 RM then decrease weight to 20 RM (60 70% 1 RM) then back up to 1 RM then decrease back down to 30 RM (50 -60 %)
The idea is to do all high reps in one shot.
PWOD stretch

EMOM

WU
2x10 CFWU
Strength
5x5 Goblet squat 2/1.5
5x5 Hip Ext with 25/15 plate against chest. Go slow and maintain both lumbar tension and curve at the bottom.
For 12 min
7 Hand Release Push Ups
5 GHD Sit-Up
PWOD
Roll lower back