Friday 9-2-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
10 Back Extension
10 Sit Ups
then after 2 rds
4 Spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Front Squat
2-2-2-2
then
RDL
5-5-5-5
(start with half your body weight)
WOD:
EMOM for 10 minutes.
Do L-sits for 15 sec. then the remainder of the minute, do ring rows.
Post Front Squat & number of ring rows
Thursday, September 1, 2011
Wednesday, August 31, 2011
Thursday 9-1-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
10 Burpees
2 Rope Climb
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD:
3rds
In 4 minutes, do 20 Squat Jumps w/Medball into Wallball Shots, and in the remaining time do Double Unders
(1 minute rest between rounds)
Post total number of Double Unders
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
10 Burpees
2 Rope Climb
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD:
3rds
In 4 minutes, do 20 Squat Jumps w/Medball into Wallball Shots, and in the remaining time do Double Unders
(1 minute rest between rounds)
Post total number of Double Unders
Tuesday, August 30, 2011
Wednesday 8-31-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Alternating DB Bench Press
4-4-4-4
WOD:
4rds for time:
400m Run
10 Handstand Push Ups
10 Power Clean (155/95)
Post Alt. DB Bench Press & WOD time
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Alternating DB Bench Press
4-4-4-4
WOD:
4rds for time:
400m Run
10 Handstand Push Ups
10 Power Clean (155/95)
Post Alt. DB Bench Press & WOD time
Monday, August 29, 2011
Tuesday 8-30-11
Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 OH Squats
10 KTE
10 Box Jumps
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Strech
WOD:
2 rds
"Jerry's Benchmark"
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
(Rest 4 minutes before round 2)
Post best WOD time
Warm Up:
50 Double Unders
2 rds
10 Pass Throughs
10 OH Squats
10 KTE
10 Box Jumps
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Strech
WOD:
2 rds
"Jerry's Benchmark"
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
(Rest 4 minutes before round 2)
Post best WOD time
Sunday, August 28, 2011
Monday 8-29-11
Warm Up:
400m Run
2 rds
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Back Squat
2-2-2-2
WOD:
AMRAP in 15 Minutes:
4 Power Snatch (135/85)
8 Sumo Deadlift Highpull (135/85)
Post Back Squat and number of rounds
Warm Up:
400m Run
2 rds
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Back Squat
2-2-2-2
WOD:
AMRAP in 15 Minutes:
4 Power Snatch (135/85)
8 Sumo Deadlift Highpull (135/85)
Post Back Squat and number of rounds
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