Monday, February 17, 2014



Level 2: AP/M E T

A. Speed & Agility Training + Movement Proficiency & Review

WOD: Chelsea EMOM for 30 minutes

5 Pull Ups COVP (chin over vertical plane)
10 Push Ups
15 Squat

Score is 1)as many rounds as you get without missing, and then 2)as many total rounds completed (meaning, if you finally miss a round, then jump back on and score total completed)

Movement substitution; choose sit ups, back extensions, jump rope, etc for body-weight movements if there are any current injuries. Make sure to talk to your coach as how you can stay in the game and get the right stimulus out of each day’s training…its part of what they’re amazing at!


Level 1

WOD: Lil' Chelsea
3 Pull Ups/Ring Rows/jumping pull ups
6 Push Ups
9 Squats

Complete as many rounds as possible. If you have to skip a round, continue on the next. Skip rounds as needed.


Level 1

Skill: Med Ball Clean Drills + Rowing Technique Review

WOD: 4 rounds
1 min per station, rest 1 min after all 3 stations are complete
Rowing for Cal
Sit Ups
Jump Rope Passes (1 point for every 10 passes)


Level 2
Sets  (15)

1. RDL: 6-8 reps, 2020
2. Seated Alt Arm DB Press; 21x1 8 each arm,
3. Weighted Sit Ups 15 reps, Rest 1 min

WOD: 3 x Row + Dubs (15)

P: Row 250m followed by AMRAP Double Unders in 1 min

Rest 2 min, then repeat 3x

C. Max Plank Hold with 45/25# on hips.

Post results to comments. 

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