Friday 7-15-11

Warm Up:
400m Run
2rds
10 Pass throughs
10 Overhead Squat
10 Goodmornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/ 5sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch

Strength:
Hang Clean & Jerk
3-3-3-3


WOD:
In 12 minutes, do 2000m Row and in the remaining time, do double unders/ or singles.

Post Hang Clean & Jerk & Post Number of Double Unders

PICS of 7/13/11 "Helen" WOD

Thursday 7-14-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 KB Swings
10 Burpees
2 rope climbs
then
Spiderman Lunges w/5 sec. hold at the bottom, then straighten front leg out for hamstring stretch.
Pretzel Stretch

WOD:
21-15-9
Thrusters (95/65)
Box Jumps (24/18)
Knees to Elbows

Post WOD Time

Wednesday 7-13-11

Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push ups
20 Jumping Jacks
10 Back Extensions
the after 2 rds
4 Spiderman Lunges w/5 sec. hold, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch


Strength:
Incline Press
5-5-5-5

WOD:
"Helen"
3 rds for time
400m Run
21 KB Swings (53/35)
12 Pull Ups

Post Incline Press & WOD time

Tuesday 7-12-11

Warm Up:

50 Double Unders

2 rds

10 Passthroughs

10 Ring Rows

10 Push Ups

then

Spiderman Lunge w/5 sec. hold at the bottom, then straighten out front leg for hamstring stretch w/5 sec. hold

Pretzel Stretch

WOD:

400m Row

40 Wallballs (20/14)

400m Run

30 Wallballs

400m Row

20 Wallballs

400m Run

10 Wallballs

Post WOD time

Monday 7-11-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
After 2 rds
4 mountain climbers w/5 sec. hold,then straighten leg out for hamstring stretch w/5 sec.hold.
Pretzel stretch



Strength:
Deadlift
3-3-3-3



WOD:
Tabata (Buffet)
Ring Dips ,Sit Ups, Squat Jumps
Rest 1 minute before starting next exercise




Post Deadlift & and total number of reps of all the exercises combined