The Wellrock

Become a little better everyday of your life, move a little more than you did before, eat good to feel good, rest your body to use your body,empty your mind and fill your soul... LOVE LOTS & fear no-thing.

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Wednesday WOD 10/9/13

30 Russian KB swings Run 400m 30 sit-ups 4 Rounds

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Tuesday WOD 10/8/13

A. 4x8 pistol squats lower than last week. B1. 4x20 OH W. Lunge w/plate - rest 45 sec B2. 4x12 RDL + high pull AHAP - rest 45 sec C1. 4x8 DB push press AHAP - rest 30-45 sex C2. 4x8-10 DB BOR AHAP - rest 30-45 sec Conditioning 30 DB Squat Cleans for time, every 60 sec sprint to sidewalk starting at 0:00

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Monday WOD 10/7/13

-Burgener Snatch Warm-up A. 5 x 5 Tall Snatch B. OH Squat 3x3 @1211 C1. Kipping pull-up -2 min C2. Double unders - 2min Conditioning 3 ME broad jumps 6 WTD jumps 9 No push up burpees w/ 6" reach 1:1 work:rest x 3

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Friday WOD 10/4/13

A. Build to a tough 8 in TNG Deadlift w/ perfect form. 4-5 sets max B. Partner WOD 75 Singles 15 burpees 2 x forward facing sled drags 3 Rounds

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Thursday WOD 10/3/13

Bear Complex Perform 1 of each w/out letting go of the bar -Deadlift -Hang squat clean -Push press -Back Squat 7 rounds *We will keep adding weight until failure is reached. Then 75 sit-ups for time w/hands at Temples

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Wednesday WOD 10/2/13

*2 Rounds Run 400m (Glen) 21 KB Swings 12 Pull Ups *Rest 5 Min *2 Rounds Run 400m 21 KB Swings 12 Pull Ups

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Tuesday WOD 10/1/13

A. Pistol squat 4x8 ea. leg 45 sec rest B1. Walking lunge 4x16 WTD AHAP - Rest 60 sec B2. DB Push Press @11x2 4x8 AHAP - Rest 60 sec C. S.A. DB BOR - 4x8-12 AHAP - Rest 60 sec Conditioning  5 min ME DB Snatch 45/25lbs  Immediately run to Mentone & back

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Monday WOD 9/30/13

-Burgener Warm Up A. In 12 min find 3RM in the snatch from the top of the knee B1. HSPU - practice 2min x 2 B2. Kipping pull-up 2min x 2 B3. Double under - 2min x 2 Conditioning - For Time 50 J. Squats W/ Empty barbell 30 Push press W/ Empty barbell 15 Burpees

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Friday WOD 9/27/13

Sled drags - 2 trips back peddling 60/100 @ 100% effort Rest as needed 8 sets

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Thursday WOD 9/26/13

A. In 15 min, build to a heavy 2 Clean pulls from the floor & 1 C&J  B. 10 Tough Front Squats (From floor) Sprint to Glen @ 100%, Walk back 3 rounds

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Wednesday WOD 9/25/13

Wednesday WOD 9/25/13 A. 4x8 Pistol squat each leg Rest 1 min B1. 4x16 W. lunge w/DB Front rack Rest 30 sec B2. 4x15 RDL + High pull Rest 30 sec C1. 4x12 DB P. Press @11x2 Rest 30 sec C2. 4x8-12 DB BOR @ 31x1 Rest 60 sec D. Partner WOD in pairs 100 No-Push Up burpees for team *Partner rests in hollow body position

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Monday WOD 9/23/13

-Dynamic warmup -Skip 4x -Side shuffle 2x -Back peddle 2x -Frankensteins  -Spider-Man lunge -Leg pulls -BB warmup Deadlift, Press, B. squat 20x ea Then, 3x3 Snatch balance 3x5 Tall snatch In 10 min build to a tough 2 stop snatch -2" from floor -Top of knee Then, For 12 min (1 min per station) Kipping pull-up practice Ring supports Double unders  Max box jump in 7 min - step down

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Friday WOD 9/20/13

Friday WOD 9/20/13 -Dynamic Warmup -Skip 4x -Side shuffle 2x -Back peddle 2x -Frankensteins -Spiderman lunge -Leg pulls -High knees 1x + Butt kicks 1x (Repeat 2x alt.) -Sprint from sidewalk 4x, walk back Then, Forward facing sled sprints 50 meters 10 Rounds, Rest 1-3 min

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Thursday WOD 9/19/13

Thursday WOD 9/19/13 -Dynamic warmup - fast paced -Run to Glen -Skip 4x to sidewalk -Back peddle 2x from sidewalk -Frankensteins -Leg pulls -Run to Glen -Inchworms -Long lunges w/hands high -Rev walking lunges -Duck walk -50 J. Jacks -Burgener Warmup (Snatch & Clean) -15 min work up to a heavy complex 1 clean high pull from top of knee + 1 squat clean from top of knee + 1 push jerk Then, 15 sec ME hang power clean 45 sec rest 15 sec max broad jump 4"/6" 45 sec rest 15 sec ME burpee 45 sec rest 15 sec ME cal airdyne 45 sec rest 3 Rounds

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Wednesday WOD 9/18/13

-Dynamic warmup - fast paced -Run to Glen -Skip 4x to sidewalk -Back 2x from sidewalk -Frankensteins -Leg pulls -Run to Glen -Inchworms -Long lunges w/hands high -Rev walking lunges -Duck walk -50 J. Jacks Then, 12 DB Deadlift 15 HR Push-ups 90 sec ME Singles/Dbl J. Rope Rest 90 sec x 3 12 DB RDL 15 KBS - Russian Run 400m - Glen 90 sec Rest x 3

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Tuesday WOD 9/17/13

-Dynamic warmup -fast paced -Skip 4x to sidewalk -Back peddle 2x from sidewalk -Frankensteins -Leg pulls -Run to Mentone -Inchworms -Long lunges w/hands high -Rev. Walking lunges -Duck walk -20 J. Squats Then, A. Walking lunges 3x20 AHAP Rest 30-60 sec B. 3x15 DB F. Squats AHAP Rest 30-60 sec. C. 3x12 DB P. Press AHAP Rest 30-45 sec. D. Run to Glen + ME Pull-up @90/95/100% Rest 2 min x 3

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Monday WOD 9/16/13

-Dynamic Warm Up - fast pace -Skip 2x -Side Shuffle 2x -Spiderman Lunge 1/2 distance -Inch worm 1/2 distance -Duck walk 1/2 distance -Long lunges -Sprint to corner -BB warm up (5x Deadlift, BOR, Press, GM, B Squat) -Burgener Snatch warm up In 12 min- A. Snatch high pull from top of knee + Hang power snatch + OH Squat B. 12 min practice -> Rotate every min Knee to elbows Wall Walks Double Unders C1. AMRAP of Negative pushups @ 41A1 - Rest 30 sec. -Set is over when you can't maintain pace -Perfect form C2. 30 Vertical situps - Rest 1 min 3 sets