September 2015

WOD: AMRAP 20 min: 5 rounds: 5 power cleans (95/65#) 5 burpees over the bar Run 100m. 4 rounds: 5 power cleans (115/85#) 5 burpees over the bar Run 200m. 3 rounds: 5 power cleans (135/95#) 5 burpees over the bar Run 400m. *If you finish in under 20 min, begin work back over from […]

WOD: A. skill for today. B. For time: 21 shoulder-overhead (115/80#) 63 double-unders* 15 shoulder-overhead 45 double-unders 9 shoulder-overhead 27 double-unders *scale DU to 21-15-9 for those who are just getting them, or double the # SU: 126-90-54

WOD: A. Pistol progressions: 15-20 min. 1. https://gymnasticswod.com/content/pistol-progression-pt1 2. https://gymnasticswod.com/content/pistol-progression-pt2 3. https://gymnasticswod.com/content/pistol-progression-pt3 4. https://gymnasticswod.com/content/pistol-progression-pt4 B. Tabata pistols- alternating legs. 20 on x 10 off x 8 QUALITY over quantity *just like we did a few weeks ago with the tabata kipping hspu. Choose a variation you can do and work that skill.

Saturday. Sept.26. Active Recovery/skill Join Team HCF for the Hoosiers Outrun Cancer 5k! https://www.hoosiersoutruncancer.org/faf/home/default.asp?ievent=1125401 Sunday. Sept. 27. REST DAY. A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

WOD: 4 rounds for time: Run 200m. 20 situps (GHD/straight leg abmat) 10 Deadlift (275/185#) ~65% of 1rm. Rest 2 min

WOD: Complete as many reps as possible in 10 minutes of: 5 thrusters 5 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 20 thrusters 20 chest-to-bar pull-ups Etc., adding 5 reps to each exercise each round. Men use 95 lb., women use 65 lb. *scale CTB pull ups to kipping pull

  WOD: Four sets, NOT for time: Barbell Good Mornings x 8-10 reps (35-75#) Rest 45 seconds Ring Rows x 10-12 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds

WOD: A. Skill for todays movements B. EMOM x 15 (5 rounds) 1. 5 power clean + push jerk (same weight as our open cycle test/’grace’) see previous weight here 2. 30 sec. max double-unders 3. 30 sec. max toes-bar *score each round of DU/TTB + total reps for each movement

Saturday. Sept.19. ALL DAY: Indy Naptown Bracket Buster. see more info here 11am: TEAM WOD. (Andrea) Sunday. Sept. 20. ALL DAY: Indy Naptown Bracket Buster. NO Open gym today- REST DAY.