Cast your spell...

WEEK 1
DAY 1
BURGENER W- UP
Skill Transfer:
3 Sets of:
3 OHSQ
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

Lift:

Heavy Deadlift

1-1-1-1-1

WOD:

"Snapper"

3 Rds

10 KB Swings 1.5/1 pood

20 Box Jumps 20"

30 Double Unders

Broken Horse...

Lift:

"Heavy Push Jerk"

1-1-1-1-1

WOD:

"Deadlift/Burpees - '08 Games"

5 Rounds

5 Deadlifts 275/185lbs

10 Burpees

There is no you, there is only me...

Lift:
Deadlift - reset hands each rep
5-5-5-3


Paint 1500 sqft for time...

You want me to jump where?

WOD #1
"Paul Vault"

For time:

10 Deadlift 225/155lbs

5 Box Jumps 32/24"

10 Ring Inversions

9 Deadlift

5 Box Jumps

9 Ring Inversions

8 Deadlift

5 Box Jumps

8 Ring Inversions

7 Deadlift

5 Box Jumps

7 Ring Inversions

6 Deadlift

5 Box Jumps

6 Ring Inversions

5 Deadlift

5 Box Jumps

5 Ring Inversions

4 Deadlift

5 Box Jumps

4 Ring Inversions

3 Deadlift

5 Box Jumps

3 Ring Inversions

2 Deadlift

5 Box Jumps

2 Ring Inversions

1 Deadlift

5 Box Jumps

1 Ring Inversions

Ring Inversions - Keep arms and legs locked throughout movement.


Rest 4 + hours

WOD #2

"Zipper"

21-15-9

Pull Ups on a 2" bar

Burpees

Break me down...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:
A: Deadlift @ 12X1 60% of 1RM; 10 sets of 2; rest 30 sec
B: Hang Power Cleans 1.1.1 x 5 (10 sec btwn reps); rest 3 min
C1: Ring Push Ups AMRAP x 3 (-1); rest 1:30 min
C2: T2B 15 x 3; rest 1:30


Rest 10 min


Met Con:

Row 2K


Post loads, time and thoughts to comments.

Did you see that?

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A1:  Deadlift BTAH single; rest 45 - 60 sec

A2:  Ring Dips Weight Vest  AMRAP (-1) x 3; rest 1:30 min

Met Con:

"Gag-ish"
800m Run
5 Rds
5 Snatch 115
10 Burpees
800m Run
+
Front Lever Work
60 sec total

Post loads, totals and time to comments.

Amazing...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Lift/Skill:

A: Deadlift @ 2111; 3,3,3; rest 3:00 min

B: Push Jerk 3,3,3,3,3; rest 3:00 min

Met Con:

"Cindy w/ HSPU"

20 min/AMRAP

5 HSPU

10 Pull Ups

15 Squats

Post loads, time and thoughts to comments.