Skill:
Work on HSPUs and/or just handstands

Lift:
Practice any off the Olympic lifts with a broomstick or PVC

Metcon/Other:
Archive Endurance WOD
http://noexcusesendurance.com/?page_id=49
or
Run 5K with 100 lunges, pushups, or squats for time immediately after crossing finish line
Or
Go to local high school and run either:
4 x 800M
or
8 x 400M
Rest 2-3 minutes between efforts
*try to maintain 10-20 seconds of 1st effort
or
spend 30 minutes stretching! PLEASE
http://mobilitywod.blogspot.com/

POST COMMENTS & TIMES to our Website OR Beyond The Whiteboard!

Skill:
Work on HSPUs and/or just handstands

Lift:
Practice any off the Olympic lifts with a broomstick or PVC

Metcon/Other:
Archive Endurance WOD
http://noexcusesendurance.com/?page_id=49
or
Run 5K with 100 lunges, pushups, or squats for time immediately after crossing finish line
Or
Go to local high school and run either:
4 x 800M
or
8 x 400M
Rest 2-3 minutes between efforts
*try to maintain 10-20 seconds of 1st effort
or
spend 30 minutes stretching! PLEASE
http://mobilitywod.blogspot.com/

Warm-up:
“The Ben D”
-cycles of:
quick feet, hi-knees, heel kicks, burpees, push-ups, air squats for 3 minutes
…once complete with warm up QUICKLY move straight to WOD!

Metcon/Other:
“Badger”
3 rounds for time of:
30 squat cleans 95#/65#
30 pull ups
800M run
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
*yes, tape your hands

Cool Down/Stretch/HOMEWORK:
Episode 6, Internal Shoulder Rotation and the Clean
http://mobilitywod.blogspot.com/

Or watch it on YouTube:

POST COMMENTS & TIMES to our Website OR Beyond The Whiteboard!

On your own/Extra Credit:
Free time..do what you want…or hit your weakness

Warm-up:
Coach B warm-up

Skill:
Bench Press foundations x 3-5 minutes

Lift:
Week#4/Paleo Challenge-Strength WOD:
Bench Press (using your current 1RM)
12reps x 50% of 1RM
8×55%
8×60%
8×65%
8×75%
8×80%
*use calculator beforehand to figure out amounts you will be using
Rest 2-3 minutes between each effort

Metcon/Other:
100 split jumps (50 each leg)
then 50 diamond pushups for total time

Cool Down/Stretch/HOMEWORK:
http://mobilitywod.blogspot.com/
Hip extension & spinal connection (8/25/2010)

Or watch it on youtube:

On your own/Extra Credit:
500M row for time
Then 50 GHD sit-ups for time

POST COMMENTS & TIMES to our Website OR Beyond The Whiteboard!

Rest or Make up Day

http://mobilitywod.blogspot.com/
*great day to make-up one of the blogspots mobility WODs

POST COMMENTS & TIMES to our Website OR Beyond The Whiteboard!

Skill:
Spend 5-7 minutes on cleans & thrusters & then put them both together into “Cluster”

Warm-up:
1 round of Tabata med ball cleans (4 min) 20/15lbs

Metcon/Other:
For time 1 round of:
20 “Clusters” (Clean+Thruster) 135/95#
50 Burpees

Cool Down/Stretch/HOMEWORK:
http://mobilitywod.blogspot.com/
Calves (8/24/2010)

Or watch it on youtube:

POST COMMENTS & TIMES to our Website OR Beyond The Whiteboard!

On your own/Extra Credit:
Run Greenway to Martins Farm Road and back

Skill:
Rope climb…time to do it! 2-3 minutes

Warm-up:
10 second HS hold, 10 jumping air squat, 9,8,..2,1

Metcon/Other:
“Nicole”
20 minute AMRAP of:
Run 400 meters & Max rep Pull-ups
Note number of pull-ups completed for each round.

Cool Down/Stretch/HOMEWORK:
http://mobilitywod.blogspot.com/
Hip extension (8/23/2010)

Or watch it on youtube:

On your own/Extra Credit:
Double alternating Tabata (8 min) of:
Abmat & bicycles

POST COMMENTS & TIMES to our Website OR Beyond The Whiteboard!

Warm-up:
1000M row – Increase your output every 250M

Skill:
Deadlift foundations x 2-3 minutes

Lift:
Week#4/Paleo Challenge-Strength WOD:
Deadlift (using your current 1RM)
12reps x 50% of 1RM
8×55%
8×60%
8×65%
8×75%
8×80%
*use calculator beforehand to figure out amounts you will be using
Rest 2-3 minutes between each effort

Metcon/Other:
“the whole 9″
..9 stations spending 1 min at each for total reps/11 min WOD total/15 sec rest-transition between movements
HSPU
lateral box jumps 24/20
hang HP(with same grip used for SDHP) 95/65-squat stance
OH squat 95/65
jumping pullups w/ underhand grip
KBS (russian style parrel to floor/scale up) 2/1.5 pood
pushups on handles or dbells
jump rope(DUs or singles)
sumo stance air squats
*start in heats of 1-2 people depending on class size
*clients simply keep running total in their heads

Cool Down/Stretch/HOMEWORK:
http://mobilitywod.blogspot.com/
10 minute in the squat (8/22/2010)

Or watch it on youtube:

On your own/Extra Credit:
3 rounds of ME K2E in 30 seconds/rest 30 seconds between efforts