4.17.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

200m run

2rds

  •  10 good mornings
  • 10 air squats
  • 10 walking lunge steps

WOD: 

For time:

  • 21 deadlifts 225/135
  • 400m run
  • 18 deadlifts
  • 400m run
  • 15 deadlifts
  • 400m run
  • 12 deadlifts
  • 400m run

 

 

 

 

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4.16.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

200m run

lacrosse ball shoulder smash  2×1:00

3rds

  • 6 spiderman-samson-hamstring complex
  • 7 jump squats
  • 9 ohs

WOD: 

power clean

5×3 @70%

then

5RFT

  • 6 burpee box jumps  20in
  • 12 ohs   75/55

 

 

 

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4.15.15

shepherd

 

CrossFit FMS WOD:

DO NOT MISS OUT ON TODAY’S SKILL WORK!

1.)  Warm-up

400m run

2rds

  •  7 pass throughs
  • 7 bar kips
  • 7 push ups

WOD: 

For time:

  • 2K row time trial

then

Skill work

  • muscle up progressions
  • strict pull up progressions/program

 

 

 

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4.14.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2:00 Airdyne

lacrosse ball shoulder smash  2×1:00

3rds

  • 5 alternating samsons
  • 7 jump squats
  • 15 jumping jacks

WOD: 

push press

5×5 @70%

then

3RFT

  • 30 wall balls  24/20
  • 15 power cleans  135/95

 

 

 

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4.13.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

500m row

twisted cross  2×1:30

3rds

  • 7 push ups
  • 7 air squats
  • 20 singles

WOD: 

front squat

5×3 @70%

then

  • 30 hang power snatches  95/65
  • 50 DUs
  • 20 hang power snatches  115/85
  • 75 DUs
  • 10 hang power snatches  135/105
  • 100 DUs

 

 

 

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4.10.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

200m run

Thoracic spine mobility

3rds

  • 7 bar kips
  • 7 thrusters
  • 14 jumping jacks

WOD: 

  • 400m run
  • Fran   75/45
  • 400m run
  • Fran  75/45
  • 400m run

 

 

 

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4.9.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

500m row

wall assisted hip  2×1:00

3rds

  • 7 good mornings
  • 7 push ups
  • 7 jump squats

WOD: 

Back squat

2×10

then

21-15-9

  • deadlifts  225/155
  • bar facing burpees

 

 

 

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