11/10/12

CF.com WOD:


Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

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Globo WOD:

Superset:
A) Front Squat
B) Standing DB Press
3-3-2-2-2-1-1-1-1-1

Follow your squats immediately with your heavy DB presses.  Rest 2-3 minutes between sets.  Try to increase the weight each set.  

The snatch balance workout is obviously a technique workout for the olympic lifts which also has a strong core and shoulder stability / strength component to it.  If you feel comfortable with these, can safely do them at your globo gym, and are allowed to, then by all means do them.  However, my lifts were chosen to work some of the same characteristics of the snatch balance. The front squat will work core stability and strength as well as leg strength and the DB presses will work shoulder stability and strength.  There will be a sacrifice of balance, mobility, and o-lift specific technique work.  


11/9/12

CF.com WOD:

"Ralph"
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

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Globo WOD

Four rounds for time of:
250 pound Deadlift, 8 reps
16 burpees
15 chin ups 
Then:
1 mile treadmill run. 5% incline

Finish all 4 rounds of deadlifts, burpees, and chin ups before moving onto the run so that you don't have to give up your pull up bar or deadlift bar.  Your time stops after you finish the one mile run.