Competitor WOD 4.27.13

Mulligan Day #2
If there were any movements over the past 9 Training days you’ve missed or think you can do better today is your day

However do not retest too many things pick 1 or 2 things you would like I try again.

If you are happy with what you have just have some fun and self program.

Next full Cycle of the thickening begins Monday 4.29.13

Make sure you have spoken with Coach Doyle about your upcomming cycle of training!

Advertisements
Posted in wod.

Competitor WOD 4.26.13

Mulligan Day #1
If there were any movements over the past 8 Training days you’ve missed or think you can do better today is your day

However do not retest too many things pick 1 or 2 things you would like I try again.

Make sure you have spoken with Coach Doyle about your upcomming cycle of training!

Posted in wod.

Competitor WOD 4.24.13

Continue to combine all your measurable a into a list including, BW changes that took place over the past cycle and any particular set of movements that left you feeling beat up or injured.

3 Attempts to establish a
1RM OH Squat
1-1-1

Weather permitting go to Trinity or St Joseph’s in West Hartford or any public track
4 attempts to establish a 400m PR make sure you rest 3:1 Btwn efforts.

Make sure you have spoken with Coach Doyle about your upcomming cycle of training!

Posted in wod.

Competitor WOD 4.23.13

Make sure you schedule a time to meet with Coach Doyle. Have some specific goals you would like to accomplish. Also make sure you have all your capacity records from our last 13 weeks prepared and send them to Coach.

Spend 10 min finding a
Max Height Box Jump
don’t fuck yourself up!

Rest 5 Min
3 Attempts to find
1RM Bench Press
1-1-1

Conditioning
None
Make sure you have spoken with Coach Doyle about your upcomming cycle of training!

20130421-120151.jpg

Posted in wod.

Competitor WOD 4.22.13

20130421-114831.jpg
1) make a spread sheet of all your max efforts over the past 12 weeks. Make sure you check each 4 week cycle for skills tested. Including BB Complexes
Example:
ME Ring Dips
ME HSPU
ME L-Hold
Ect ect ect.

Spend 20 min finding your
Front Squat 3RM
Warm up then take 2-3 attempts @ a 3rm

Rest 5-10 min
Spend 10-20 min
Find your 1rm weighted pull-up

7min AMRAP
5 DB Squats
5 DB Hang Power Clean
5 DB Push Press
20%BW in each hand

5 Burpee penalty post AMRAP
For each time the DB are dropped

Posted in wod.