Author: Pledge Fitness

11/19/13 WOD

Warm-Up:

EMOTM 10 min.:

ODD: 10 Push-Up Burpees

EVEN: 7 Strict Chin-Ups

Strength:

A1)  4×5 Bench Press

*arms at 45 degree angle to body

A2) 4×6/side 1-arm  KB Row

Conditioning:

3 Rounds:

400m. Row

10 Atomic Push-ups

15 Toes to Bar

20 KB Swings #70/55

Uncategorized

11/18/13 WOD

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Strength: 

A) 4×6/side Anterior Loaded Barbell Bulgarian Split Squat

*push through mid-foot; keep front shin vertical; don’t excessively arch lower back. 

B) 4×5 Deadlift 

*use minimal soled shoes or barefoot; push with heels, finish with glutes (hips to bar); don’t overextend at top. 

Conditioning:

21-18-15-12-9-6-3

Wall Balls #20/14

Double Unders

*5 air squat penalty for broken jump rop.  

Finish:

Static Stretching and Foam Roll Legs

 

Uncategorized

11/01/2013 WOD

Warm Up:

  • 400 M Jog
  • 3 Rounds:
  • 6 Push Ups
  • 8 Squats
  • 10 V Sit Ups
  • 12 Supermans

Strength:

Front Squat:

  • 8×3 With 3 Second Hold
  • As Heavy As Possible
  • 30 Minute CAP

Conditioning:

  • 3×400 M Row: Rest 2 Minutes
  • 3×200 M Row: Rest 1 Minute
  • Partner up if needed
CrossFitGeneral

11/02/2013 WOD

Dynamic Warm UpStrength:1) 4x Max Strict Pull Ups/ Chin Ups
2) 4x Max BW Deadlifts
– 20 Min CAPConditioning:

EMOTM for 14 Min

ODD: 15-20 SDHP #55/75
EVEN: 12 Box Jumps #24/20

10-29-2013 12-27-58 PM

CrossFitGeneral