Friday 7-8-11

Warm Up:
400m Row
10 Pass Throughs
10 KB Swings
10 Pull Ups
15 Sit Ups
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring Stretch w/5 sec. hold
After 2 rounds, end w/ pretzel stretch


Strength:
Front Squat
4-4-4-4

WOD:
Death by Power Snatch 135/75


Post Front Squat & WOD Time+reps

Thursday 7-7-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
6 spiderman lunges w/5 sec. hold, then straighten leg out to stretch hamstring w/5 sec. hold
After 2 rds, end with pretzel stretch

Bench Press
5-5-5-5

WOD:
In 4 minutes, do 400m Run, then in the remaining time, do burpee tuck jumps.
Complete as many rounds as needed until you get 50 buropee tuck jumps.
1 minute rest between rounds.

Wednesday 7-6-11

Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Over head Squats
10 Box Jumps
10 KTE
6 Spiderman Lunges w/5 sec. hold at the bottom
After 2 rds end w/pretzle stretch

WOD:
AMRAP in 15 min.
10 Ring Rows
15 Wall Balls


Post number of rounds

Monday 7-4-11
Closed for 4th of July Holiday




Tuesday 7-5-11

Warm Up:

400m Row

2rds

10 Pass Throughs

10 Pull Ups

10 Sit Ups

10 Air Squats

6 Mountain Climbers w/ 5sec. hold at the bottom

After 2 rounds, end with pretzel stretch

Strength:

Power Clean

3-3-3-3

WOD:

10 sets of 100m Sprints

Rest 1 minute between ea. set

Post 3 rep PC & Average 100m Sprint Time