WODs 02/05/12

New format starting this week. I've begun scaling the WOD for different abilities. You'll notice that there are either three workouts, each differing in intensity, or suggestions for changing the WOD to suit your needs. Pick what works for you, striving for the most difficult. 

• EVERY DAY, I need you to text me which WOD and what level you have done, your weight(s) used and time (if part of the program).
• Movement quality over speed or quantity. Movements done poorly cause injuries. 
• For each new movement in the WOD, I have linked to a video on the movement. Watch them. Any questions, ask. We can always train the movements 1-1.
• No weak wrists
• You've been at this long enough now to start watching for inflexible joints and unusual pain with movement. A lot of this can be fixed if addressed early-let me know.

Planks for ABS We're also going to work on something new. 3 days this week I want you to perform the plank for as long as you can, three times, with the goal of being able to complete a 2 minute hold.



WOD #
Firebreather
For time:
100 clean and press
100 squats


Smoke Eater
For time:
50 clean and press
50 air squat


Rookie
For time: 2 rounds of:
20 clean and press
20 air squat


WOD #2
Firebreather
300 swings


Smoke Eater
200 1H swings


Rookie
200 2H swings


WOD #3
Firebreather
8 RFT:
20 1H swing 
10 forward lunges


Smoke Eater
Same as Firebreather, just lighter KB


Rookie
5 RFT instead of 8 and light weight KB

WOD #4

Firebreather
300 swings


Smoke Eater
200 1H swings


Rookie
200 2H swings


WOD #5
Firebreather
5 RFT:
5 Thrusters each hand
10 Crossfit burpees (With full pushup)
15 swings


Smoke Eater

5 RFT:
5 Thrusters each hand
10 burpees or squat thrust (different name, same movement -no pushup)
15 swings



Rookie

3 RFT:
2 Thrusters each hand
6 burpees or squat thrust (different name, same movement -no pushup)
9 swings