Wednesday, March 12, 2014


Welcome to the Herd Kevin!


Pre-Skill: 3 sets of 30 second AMRAP Push Ups, Rest 30 seconds (while partner goes)
Skill Builder/Strength: Hang Clean Progressions

WOD: 4 rounds for max reps;

1 min per station, Rest 1 min after 3 stations are complete

Hang Power Clean [Light weight or just DB's]

Burpees over bar

Jump Rope

Fitness/Performance [All Levels]

4 sets of:

A. Bench Press + Walking Lunge + Sotts Press, rest about a minute -2 min after all 3. Not a metcon

F: Bench 8 reps 30x0
10 Walking Lunge Steps (each leg, alt)
8-10 Sotts Press w/pvc or light bar

P: Bench  8-10 reps  31x1
8 KB Box Step up (each leg, alt)
Sotts Press 5-7 reps w/ 1 sec hold overhead)

WOD:  21-15-9 reps for time
Power Clean
Burpees w/ jump over barbell

F: Power Clean or Hang Power Clean (weight adjusted)
P: 95/65

* Coaches choice - finisher


Level 2


A. Pre struc: EMOM alternating for 15 minutes
1. Deadlift:
Fitness: 5@ 2020
Performance: 7 Tough & go, no resting
Sport: 9 Touch & Go, no resting

2. Dubs/Jump Rope 30 seconds all levels work on jump rope for 30 sec

3. Weighted Sit Ups Fitness: 5-10 reps Performance: 10-15 reps 

WOD:  The Finisher: 30-20-10, Reps for time
KB Swing (Fitness: Russian, P: Overhead)
Box Jump/Step ups


Level 1

Skill Builder/Strength: Deadlift 8 Reps, 2020 tempo

WOD: 30-20-10 reps for time
KB Swings
Box Step Ups

Finish with Tabata sits ups

Post results to comments.

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