Oct 28 2014

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Remembering Justin today. Cede Nullis

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

[WARMUP]
Hip Opening Drill x 3 per side
Stretch Calves
3 mins easy skip

then, working in pairs
Junkyard Dog 10 reps of each

then,
3 rounds
3 Front Squat
2 Push Press
1 Thruster
Pigeon Stretch

Oct 232014

WOD
[A] Deadlift 5-5-5-5-5

[B] Complete as many reps as possible in 7 mins of:
Strict Handstand Push-up

[COMP A]
Complete as many rounds as possible in 7 mins of:
7 Burpee Box Jump Overs, 30″ (24″)
5 Bar Muscle Ups
3 Atlas Stone Ground To Shoulders, 52kg (35kg)

[WARMUP]
Samson stretch
Pigeon stretch
Inchworm pushup x 10
5 squat
10 jump squat
15 barbell deadlift
10 kipping swing
5 cossack stretch per side
20 Bar facing burpees

Then warmup on the equipment
4-5 sets to get to starting weight

Oct 22 2014

WOD
[A] Front Squat
3-3-3-3-3-3-3

[B] Complete as many reps as possible in 3 mins of:-
Chest to Bar Pull-ups

[COMP A]
For time:
75m Handstand Walk

[WARMUP]
Plank to Bridge drills x 5 per side
3-way Hip Mobility x 5 per side
Stretch Calves
200m run
2 rounds:
10 Inchworm Pushups
10 OH Squats
10 Single Leg Glute Bridge (per side)
10 Toes to Ba

Oct 20 1014

WOD
[A] 3 rounds for time of:
400m Run
21 Hang Power Snatches, 35kg (25kg)
12 Chest-to-bar Pull-ups

[COMP A]
Row 5000m Time Trial

[WARMUP]
Agile 8

1. Roll IT band
2. Roll Adductors
3. Glute/piriformis myofacsial
4. Rollovers into ā€œVā€ sits x 10
5. Fire hydrant circles x 10 each leg each way
6. Mountain climbers x 20
7. Groiners x 10 + 10sec hold
8. Static hip flexor stretch 3 x 10 sec per leg

Modified Burg Warmup

Stretch Calves
400m run
20 kip swings