Friday 9-9-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmornings
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom. Then straighten leg out for hamstring stretch
Pretzel Stretch


Strength:
Shoulder Press
1-1-1-1-1
then
RDL
5-5-5-5

WOD:
Death by Weighted Overhead Lunges (45#/25# plate)
(count by pairs. Example=lunge w/ right leg then lunge w/left leg is 1 rep or 1 pair)

Post Shoulder Press & number of pair of lunges

Thursday 9-8-11

Warm Up:
400m Row
2rds
10 Pas Throughs
10 OH Squat
10 Push Ups
2 Rope Climbs
then
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stetch
Pretzel Stretch

Strength:
Hang Snatch+Overhead Squat
4x2+2


WOD:
2rds for time
400m Run
12 tire flips (flip one side then go on the other side and flip it back, so the tire can stay in one spot)
400m Run
12 Sandbag drops (drop the bag over the bar on one side, then go on the other side and drop the bag back over. Raise the bar to chest level for each person)


Post Hang Snatch +OH Squat & WOD time

Wednesday 9-7-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
10 Air Squats
then
4 Spiderman Lunges w/ 5sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch


WOD:
AMRAP in 20 minutes
7 Deadlift (245/165)
14 Ring Rows
21 Sit Ups
300m Row


Post WOD time

Tuesday- Sept. 6
Warm up:
50 Double unders
2rds
10 Pass Throughs
10 Overhead Squats
10 Push ups
20 Jumping Jacks
then after 2rds
4 Spiderman lunges w/5 sec hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

WOD:
"Filthy Fifty"
for time:
50 Box Jumps(24/18)
50 Jumping Pull-Ups
50 KB Swings (53/35)
50 Walking Lunges
50 KTE
50 Push Press(45/33)
50 Back Extensions
50 Wall Balls(20/14)
50 Burpees
50 Double Unders

Post WOD time

Monday 9-5-11 (Labor Day)

WOD:
3rds for time:
400m Run
40 Double Unders
400m Row

Labor Day- We will only be open from 9-11am on Monday 9-5-11.