CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Sep
2

09.03.10

warmup:
joint mobility drillz
7 ying yangs
7 box jumps
7 rounds

tech/mech:
thruster
hang power clean
sumo deadlift high pull

wod:
5 thrusters, @ 95lbs/65lbs
7 hang power cleans, @ 95lbs/65lbs
10 sumo deadlift high pulls, @ 95lbs/65lbs
*as many rounds as possible in 12:00

Sep
1

09.02.10

warmup:
joint mobility drillz
1/4 mile run

1:00 to complete…
20 yard shuttle drill, 40 yards total
30 kettlebell swings, @ 2 pood
4 rounds
*rest 2:00 between rounds

tech/mech:
split jerk

wod:
split jerk
1-1-1-1-1

Sep
1

09.01.10

RESTDAY

Aug
31

08.31.10

warmup:
joint mobility drillz
5 handstand push ups
5 pull ups
5 dips
5 pistols, right/left

tech/mech:
turgish get up

wod:
15-12-9, right/left
turkish get up

Aug
29

08.30.10

No afternoon or evening wod today.

wod:
to be posted on white board

Aug
29

08.29.10

warmup:
joint mobility drillz
1/4 mile run

tech/mech:
sumo deadlift high pull
push jerk

wod:
21-18-15-12-9-6-3 reps of
sumo deadlift high pulls
push jerks
for time
*load 45lbs/75lbs

*Another fun workout at Planet Rock with the crew yesterday, MR showed up for her first time on the walls looking pretty fit. There will be no Monday, August the 30th, afternoon or evening training, morning schedule is still on.

Aug
28

08.28.10

wod:
to be posted on white board

Aug
27

08.27.10

warmup:
joint mobility drillz
1/4 mile run

tech/mech:
squat
muscle up
pull up
dip

refresher:
shoulder press

wod:
tabata squat, :20/:10 x 8
max reps of muscle ups in 4:00

*muscle up sequence starts immediately
after last :10 rest

Aug
25

08.26.10

warmup:
joint mobility drillz
1/4 mile run

tech/mech:
jump and reach
squat
sit up
push up
pull up
power clean

wod:
50 jump and reach
40 squats
30 sit ups
20 push ups
10 pull ups
3 rounds for time
*rest then do
power cleans
3-3-3-3-3

Aug
24

08.25.10

RESTDAY

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