Thursday 5.28.15

Skill:  Sled Pulls - 25 yards

WOD:  5 rounds:
- 6 Burpees over the bar
- 6 Hang Power Cleans (135/95#)
- 12 Knees to Elbows

Thursday 5.07.15

Skill: AHAP (as heavy as possible):
- Sled Push - 25 yards
- Sled Pull - 25 yards

WOD: Complete for time:
- 9 Power Clean  (165/ 115#)
- 19 Ring Dips
- 6 Power Cleans
- 16 Ring Dips
- 3 Power Cleans
- 13 Ring Dips

Monday 3.30.15

Training partners done with the Open!

Skill: AHAP (as heavy as possible):
- Sled Push - 25 yards
- Sled Pull - 25 yards

WOD: "Annie"*
50-40-30-20-10
- Double Unders
- Sit Ups

*If you complete Annie in under 10:00, consider scaling to GHD sit ups, weighted sit ups, or another variation....unless you're going for the PR board!

Why train with sleds?

- There is no eccentric (negative) loading involved with sled drags. Sled drags are a great strength and conditioning tool and will not cause extreme muscle soreness.

– Sled drags can be a great way to recover from a training session that has left you with DOMS (delayed onset muscle soreness). Adding in some sled drags in the days following heavily eccentric training can speed up recovery time and help reduce muscle soreness.

– They are a great way to add variety to strengthening and conditioning the muscles of the legs. Because of the versatility of the sled virtually every muscle of the leg can be targeted. This can cause a carryover effect and increase your numbers in many other lifts (squat, deadlift, clean, and snatch).

– Simplicity. Practically anyone can learn to drag a sled in about 30 seconds or less.

– They are great for rehabilitation or for maintaining and building strength, conditioning, and power while injured.

Monday 1.26.15

Skill:   AHAP (as heavy as possible):
- Sled Push - 25 yards
- Sled Pull - 25 yards

WOD: For Time

- 150 Kettlebell Swings - russian (at least 53/35#)

- 50 Toes to Bar

** reps/movements can be broken up as needed

*Optional:  Complete:

- 30 Hip & Back Extensions

- 30 Russian Twists

Monday 10.20.14

Skill: AHAP (as heavy as possible):

- Sled Push - 25 yards

- Sled Pull - 25 yards

WOD: AMRAP in 15:00:

- 20 Double Unders
- 20 Kettlebell Swings (53/ 35#)
- 20 Weighted Walking Lunges (53/35#)

*Optional: For 10:00
- practice Handstand Walks or Holds

Post weights and rounds to comments.

      

Wednesday 9.10.14

Skill:  Sled Pulls and Pushes.  Spend 15:00 pushing and pulling as heavy as possible!

WOD: AMRAP in 15:00:
- 200m Run
- 50’ Kettlebell Waiter Walk/ left
- 50' Kettlebell Waiter Walk/ right
- 15 Kettlebell Swings
- 30 Sit Ups

Post weights and rounds to comments.

Friday 10.25.13

Strength:  Sled Drag or Prowler push heavy 4x 40yds

WOD:  4 rounds for quality:

- Max Rep Push Ups
- Max Rep Strict Pull Ups
- 15 Toes to Bar
- 200 m run

*score is total reps of pushup and pull-ups combined

Post weights and reps to comments.

Friday 8.16.13

This Saturday, August 17, 2013 10am-4pm, Doug will be competing in the 2nd Annual Bay Area Kettlebell Sport Championship Saturday.
Information on how to get there and cheer him on can be found HERE

Strength: Tire flips and Sled pulls.

WOD: 4 Rounds for time:
- 30 Kettlebell Swings
- 20 steps Walking Lunges holding KB to chest

Post weights and times to comments.

Tuesday 8.30.11

Stefan showing a good full lockout overhead position

SWOD: Sled Pulls 5 x 50 feet Backwards.  Add weight each set and go as fast as possible.

Metcon: 21-15-9 reps of:
-Deadlifts @ 50% of 1rm
-Toes to Bar

Post weights and times to comments. cc

Thursday 4.22.10

There are many versions of sled pulling or dragging. This is one. Our Strength Workout today will cover another.

SWOD:
Sled Pulls
8-10 rounds @ 60 yards. Start with 45/ 35 lbs. Add weight each round till as Louis Simmons of Westside Barbell states;

"You’ve got too much weight when you’re walking like you’re drunk"

This style of sled dragging is with a double handle held between you legs and below your knees. The torso is bent over, but the chest is high. The strides are long. This is great for building the hamstrings.

Metcon: Complete 6 rounds:

3 Hang Power Cleans @ 80% of body weight
3 Twenty Yard Short Shuttle Runs

*Rest 45 seconds between rounds

**First, start in the middle of a 10 yard distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Walk back to the starting position and repeat. Remember the goal is maximal efforts on the runs so do not rush through the shuttle drills at half speed, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal.

Workouts and photo taken from CrossFit Football. Post weights and times to comments.