Sunday, 12 January 2014

CrossFit WOD's for the week of Jan 13

Deadlift to heavy 5's

4 rounds:
  200m run
  10 KB snatches each arm
  15 flutter kicks

Back squat to heavy 5's

15 min. AMRAP:
5 power cleans
4 bar burpees
3 dead lifts
2 roll outs
1 wall walk

Skill work: Kipping pull ups

“Filthy Fifty”
50 box jumps
50 jumping pullups
50 KB swings
50 lunges
50 K2E
50 push press
50 superman
50 wall balls
50 burpees
50 DUs

Deadlift ot heavy 5's

“Death by Thrusters”
1 thruster on 1st minute, 2 on 2nd minute, 3 on 3rd, etc. until failure

No strength
Partner or team WOD, depending on numbers

Pretty intense week this week, so make sure you’re eating and sleeping well and focusing especially on recovery and mobility work. We’re going to hit the deadlifts and squats again, so it’s super important that you guys are recording your lifts so you know what numbers you need to surpass each week. That’s the only way to get stronger. We’re also going to start incorporating some skill work into the schedule so that we can get everyone up to par on basic skills such as kipping pull ups, wall balls, double unders, etc. Make sure you guys show up on these days ready to learn!

This week’s mobility video, courtesy of Kelly Starrett and MoblityWOD:

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