CrossFit South Rockland

Monday, December 31, 2012

Monday Week#2 Volume



Warm up
Row 2 minutes
Hollow rocks
Strict ring dips
OHS
Strict pull ups

Skill
Stroke technique, not rushing the recovery, maintaining body position

WOD
20 minute AMRAP
Row for calories 5-10-15-20-25-30-35-40-45-50…
Burpees 10-20-30-40-50-60-70-80-90-100…

Saturday, December 29, 2012

TEAM Saturday Week #1 Loading



Warm up
Rope rows
Dips
Pull ups
OHS
Inversion to lower

Skill
Rope climbs

TEAM WOD
For time as a TEAM:
25 rope climbs
100 toes to bar
200 push ups
300 air squats

Friday, December 28, 2012

Friday Week #1 Loading



Warm up
OH duck walk
Walking Sampson
Strict toes to bar
Reverse hyper

Skill
OHS

WOD
3 rounds of:
3 OHS
50 double unders

Thursday, December 27, 2012

Thursday Week #1 Loading



Warm up
Keg carry
Weighted GHD sit up
Weighted GHD back ext
Strict ring dip to true support
Strict pull ups

Skill
Single arm KB strict press

WOD
12 minute AMRAP
3 strict KB press R/L
10 burpees
6 box jumps

Wednesday, December 26, 2012

Wednesday Week #1 Loading



Warm up 
2 minutes of double unders
Reverse wall climbs
Negative HSPU
Hollow rocks
Super rocks
False grip pull up

Skill
Weighted pull ups & negatives

WOD
Every minute on the minute for 15 minutes
5 burpees
3 weighted pull ups (2 negative pull ups)