Monday 7-18-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
then after 2 rds
4 Spiderman Lunges w/5sec. hold at the bottom, then straighten leg out for hamstring stretch.
Pretzel Stretch
Strength:
Back Squat
5-5-5-5
WOD:
AMRAP in 16 minutes
3 Push Press (135/85)
3 Sumo Deadlift Highpull (135/85)
6 Push Press
6 Sumo Deadlift Highpull
9 Push Press
9 Sumo Deadlift Highpull
"
"
"
Post Back Squat and total number of rounds
Sunday, July 17, 2011
Thursday, July 14, 2011
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
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
Wednesday, July 13, 2011
Tuesday, July 12, 2011
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
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
Monday, July 11, 2011
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
Sunday, July 10, 2011
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
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
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