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

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

WOD Friday 7-1-11

Warm Up

3 Rds

10 Pushups

20 Situps

10 Squats

10 Pullups

10 Box Jumps

WOD

5 Rds for time

Row 500m

Rest exactly 5 minutes between efforts

Post times for all 500m