PirateWOD 9.28.12

Friday 9/28
Warm up
Jog 400 m
5 rounds: 5 pull ups, 10 push ups,
15 air squats
Jog 400 m

Skill/Strength
Deadlift - 5x5

WOD
3 rounds
Run 400 m
30 hand release push ups
30 walking lunges (15 left/15 right)

PirateWOD 9.28.12

Thursday 9/27
Warm up:
- Kipping practice for pull ups/t2b
- 4 rounds: 3 Samson stretch each leg, 5 bar rows, 10 air squats

Strength:
4 sets
- DB complex: 5 bent over rows, 4 cleans, 3 push presses
- 8 tempo push ups (3/2/1)

WOD - 6 rounds
5 KB SDHP
5 KB Swings
DB Farmer Walk (1 VB court down and back)

PirateWOD 9.26.12

Wednesday 9/26
Warm up:
- Kipping practice for pull ups/t2b
- 4 rounds: 3 Samson stretch each leg, 5 bar rows, 10 air squats

Strength:
Bench Press: 5x3
Seated DB shoulder press: 5x5

WOD - EMOTM for 10 minutes
5 KB SDHP
5 KB Swings

PirateWOD 9.25.12

Tuesday 9/25
Warmup:
- Handstand and DU practice (5-8 min)
- 3 rounds: 50 ft bear crawl, 5 pull ups (strict if you can), 10 push ups

Skill/Strength
5 rounds:
5 strict t2b (sub k2e or leg raise)
10 pistol squats
10 DB renegade rows

WOD:
1-2-3-4-5
100 ft shuttle run
3-6-9-12-15
Broad jumps

Cash out (immediately after WOD)
20 burpees

PirateWOD 9.24.12

Monday 9/24
Warmup:
- DU and Handstand practice (5-8 minutes)
- 3 rounds: 10 lunges each leg, 10 t2b (scale as needed), 10 bar jumps. End with a lap around field.

Skill:
- KB complex: 3 swings, 3 cleans, 3 presses
4 rounds x each arm
- Dips: 4 x 10 reps (or max effort)
*Add weight for advanced

WOD: "Two Tabatas"
8 rounds of pull ups/goblet squats
*Rest 3 minutes
8 rounds of push ups/sit ups

One Hundred Day Challenge

One Hundred days until the New Year! Follow my Pirate Challenge as I transform my Fitness and Health. With a Paleo based diet, new training plan and the introduction of the Performance Compass.

PirateWOD 9.21.12

Here comes the PAIN!
It is unavoidable. The "Fran" of the Track. The 800 meter run is the worst event on two feet. Here is our four levels for Boys / Girls.
1. 4/5 minutes
2. 3/4 minutes
3. 2:30/3:15 minutes
4. 2:15/2:45 minutes