Wods for the week 4-6-15 to 4-11-15
Happy Easter! To those of you that played Easter Egg WOD on Saturday, tell everyone that missed it how much fun we had! We have done other Easter WODs that were also fun, but this one was a fast, little one that we could all share in.
There are several of you that have asked for additional lifting, strength work. I have added some of these to our programming this week and will continue to add each week as we need to increase our work. The lifting portion does not have to be done by everyone. Those that want the additional work have some choices. You can do a portion before your workout of the day, or you can do an entire hour of lifting, and no wod that day. As long as you do two lifting days and two conditioning days you should continue to make progress. Another option is to sign up for two hours and do a lifting wod in the first hour and the workout of the day in the second hour. Since that is not usually possible for most of you, I suggest that you do the extra work with the wod. The extra lifting is supposed to be just that, extra work, not replacement wods. You need to continue the conditioning as well as add strength. You also need to have a notebook to record your work. It may be a separate book, like a composition notebook, or a separate section in your current journal. You must keep records if you are to know what you have done and what you need to do next time. Our first extra work is on Tuesday, so you have time to get yourself a book.
MONDAY 4-6-15 5 Rounds for time: 20 Box Jumps (30, 24) 20 GHD Sit-ups 20 GHD Hip Extensions* * Quads on the pad of the GHD, back straight, bend hips all the way down and up with back still straight. TUESDAY 4-7-15 Strength WOD: Back Squat Warm-up: with empty bar do 5 reps for 2 sets add weight, do 5 reps for 1 set add weight, do 3 reps for 1 set add weight, do 2 reps for 1 set work sets: add weight, do 5 reps for 3 sets you must complete all 3 sets of 5 reps at the same weight. Regular WOD: AMRAP in 5 minutes: 3 Deadlift (275, 185) 7 Push Press (115, 75) WEDNESDAY 4-8-15 EMOM for 20 minutes: in the odd minutes do: 2 Cleans (135, 95) in the even minutes do: 45 second Plank THURSDAY 4-9-15 Strength WOD: Shoulder Press Warm-up: with an empty bar do 5 reps for 2 sets add weight, do 5 reps for 1 set add weight, do 3 reps for 1 set add weight, do 2 reps for 1 set work sets: add weight, do 5 reps for 3 sets you must complete all 3 sets of 5 reps at the same weight. Regular WOD: 5 Rounds for time: 5 Pull-ups 10 Plyo Push-ups* 15 Ball Slams 20 Med Ball Sit-ups * with one hand on a 45# plate and the other hand on the floor, push-up and switch hands at the same time while in the up position. FRIDAY 4-10-15 Overhead Squats 1-1-1-1-1-1-1 cash out: 50 Double Unders SATURDAY 4-11-15 Open Gym from 8 to 10 am Yoga from 10 to 11 am