10.24.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded hamstring 2×1:00

2 rds

  • 5 push ups
  • 6 alt. samsons
  • 7 bar kips

WOD: 

deadlift

5x @70-75-80%

then:

3RFT

  • 400m run
  • 20 kbs  53/35
  • 15 pull-ups
  • 10 plate burpees   45/35

 

 

 

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10.23.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

2 rds

  • 6 pass throughs
  • 6 ohs
  • 9 bar kips

WOD: 

3xME strict pull-ups

then:

5 rft

  • 7 box jump overs   24/20
  • 5 power snatch   135/95
  • 5 ohs    135/95

 

 

 

 

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10.22.14

concept-2-rower-black-web-1

 

CrossFit FMS WOD:

1.)  Warm up

200m run

2 rds

  • 15m high knees
  • 15m butt kicks
  • 15 jumping jacks

 

WOD: 

5k row

 

 

 

 

 

 

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10.21.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 Airdyne

banded hamstring 2×1:00

2 rds

  • 6 good mornings
  • 6 samson
  • 15m bear crawl

WOD: 

push press

5×3 @70-75-80%

then:

10 rft

  • 10 deadlifts   155/115
  • 10 hrpu

 

 

 

 

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10.20.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

runners hip 2×1:00

3 rds

  • 5 push ups
  • 7 air squats
  • 15 singles

WOD: 

back squat

5x @70%   75%   80%

then:

  • 300m run
  • 10 thrusters 115/85
  • 20 ghd sit-ups
  • 30 double unders
  • 300m run
  • 30 double unders
  • 20 ghd sit-ups
  • 10 thrusters  115/85
  • 300m run

 

 

 

 

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10.17.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

row 400m

banded hamstring 2×1:00

2 rds

  • 5 good mornings
  • 5 gorilla pumpers
  • 5 air squats

WOD: 

deadlift

5×5 @75%

then:

For time:

  • 25 wall balls
  • 30 double unders
  • 20 wall balls
  • 30 double unders
  • 15 wall balls
  • 30 double unders
  • 10 wall balls
  • 30 double unders
  • 5 wall ball 2 for 1s

 

 

 

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10.16.14

187650ba276ea8b19a5b33ae68df7d91

 

CrossFit FMS WOD:

1.)  Warmp-up

5 min foam roller session

2 rds

  • 6 alternating samson
  • 6 up/down dogs
  • 9 bar kips

WOD: 

power clean

5×3 @70%

then:

4 rds @ 2 mins each

  • 20 kbs  53/35
  • 15 sdhp  53/35
  • max rep ball slams

1 min rest after each round

 

 

 

 

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