20150601

Warm up: 250m run
Roxanne

Strength: 3x5 Back Squats (+5 lbs)

WOD: 3rds
10 Power Cleans 185/115 lbs
10 CTB Pull ups

Mobility

20150528

Warm up: 3 min  Jump Rope

Sally Up

Str: 3x5 Back Squat (+5 lbs)

WOD: 3 rds

30 burpees

250m KB carry 53/35

Mobility:

20150527

Warm up: 5 rds
5 Burpees
10 Push ups
10 Thrusters 45/33 lbs

Strength:
3 RM Weighted Pull ups

WOD: 3 rds
6 Shoulder Press 135/95 lbs
12 Pendlay Row 135/95 lbs

ACC: 2x
A1: 1 min Sledgehammer
A2: 1 min Ball Slams

20150522

Warm up:
250m run
Tabata

WOD: 5rds
10 Box Jumps 24"/20"
10 T2B

Mobility:

20150521

Warm Up:
3 min Jump Rope
Sally Up

Strength:
3x5 Back Squats (+5 lbs)

WOD: 3 rds
10 Alt Pistols
10 Power Snatch 95/65 lbs

Mobility:

20150520

Warm Up:

Strength: 5x5 Narrow Grip Bench

WOD: 3rds
10 Strict Pull-ups
10 Ring Push-ups

Acc: 2x
A1- 8-12 Arnold Press
A2- 8-12 3 Position Shoulder Raises

Mobility

20150519

WOD: Descending Ladder
4 x 250m run
40 Wall Ball 20/14#
40 Push ups
3 x 250m run
30 Wall Ball
30 Push ups
2 x 250m run
20 Wall Ball
20 Push ups
1 x 250m run
10 Wall Ball
10 Push ups

11 May 2015

Warm Up:
3 min Jump Rope
Moby Flowers

Strength:
3x5 Back Squats (+5 lbs)

WOD; 6 rds
3 Tire Flips w/ Jump Through
40 Double Unders

Mobility:
Hip Stretch

20150508

Warmup:
250m Run
2rds
10 Med Ball Cleans
10 Med Ball Presses
15 Burpees

Str: 3x5 BS +5#

WOD: 4 rds 135/95#
6 Alt Front Rack Lunges (3 ea leg)
6 Power Clean (On 4th rd instead of 6 Power Cleans 2:00 AMRAP of Power Cleans)

ACC: Plankoff w/penalty

Pidgeon Stretch

20150507

Warmup: 3:00 Jump Rope

Tabata:
Burpees
Air Squat
Inch Worm w/2 PU
Dead Bug

Str: 9x3 Speed Bench 70-80% 1RM
(Speed in both the movement and rest. :45-1:00 rest or no more than 4 people hitting it 1 after another.)\

WOD: 12 min AMRAP
250m Run
15 KBS 53/35#
10 Mad Russians 45/25# (10 2-count or 20 side to side.)

2x 1:00 Couch Stretch ea side
2x :30 Glute stretch ea side

20150506

20150505

WOD: 8 min AMRAP

8 Push Press 95/65#

8 Burpee Box Jumps

Cindy tomorrow so make sure you shave your hands down tonight.

20150504

Warmup: 

2:00 Jump Rope

Tabata

Air Squat

Pushups

Hollow Rock

Superman Hold

Str: 3x5 Back Squat +5lbs       

WOD: 3 rds                      

10 DL 225/155#              

15 Ring Rows

Mobility:  

Lacrosse Ball under hamstring 2:00 ea side + hamstring stretch