WOD Mar 31/12

Mwod: Roll legs (I.T. bands especially), Frog stretch x 2mins, Calf stretch x 2 mins/side, Lacrosse ball chest and shoulders
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SQUAT- Work up to: 70% x3, 80% x3, 90% x3
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2 Rounds for Max Reps:

A. AMAP Unbroken Air Squats in 1 set
Rest no more than 2:00

B. AMAP Unbroken V-ups in 1 set
Rest no more than 2 mins

C. AMAP Unbroken Dubs in 1 set
Rest no more than 2 mins

Notes: Keep track of your reps, and absolutely no pause whatsoever or the set is over.

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Productive Deadlift Session Last Night!

We had some great deadlifting in both locations last night. Paul got some pics of some of the Renfrew campers drilling some big pulls!

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Midge conquered 200lbs!

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T-Rex loves the idea of pulling 4 plates obviously!

This was a lead-up set on his way up to 430lbs.

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Above is a video of N.J. on his final single.

As you can see he needs to work on getting his hips down (leading with his shoulders) and keeping his back in proper position throughout the pull.

WOD Mar 29/12

mwod: Super Couch X 2mins/side, Pre-squat hip opener X1min/side, Roll or LAX ball Glutes X1 min/side, Band Hamstrings X1min/side


Lift: Deadlift 5@75% , 3@85% , 1@95% ,


WOD: Drunk Lunge Buffet , AMRAP 12 mins

(Min DB/KB 25lbs)

Lunge Down- 5 p-ups, 5 DB/KB rows/arm

Lunge Back- Hollow Hold X5ct

WOD March 28/12

Mwod: Lacrosse ball upper back, Roll legs & glutes, Band hamstring stretch from rack x 2mins per side

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Skill: Spend 10 mins improving push ups.

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WOD

Team Event for max reps

5 mins of each:

Chins

KB Swings

T-get ups

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WOD, March 27th, 2012

W-UP: LAX BALL GLUTES X 1MIN/SIDE, HIP CAPSULE STRETCH ON BENCH OR BOX 1MIN/SIDE, FROG STRETCH X 1MIN, BOTTOM SQUAT X1MIN.

LIFT: OVER HEAD SQUAT 6 SETS OF 3 (6X3)

WOD: 21-15-9 FOR TIME
POWER CLEANS (WOMEN: 65)(MEN: 95)
THRUSTER (WOMEN: 65) (MEN: 95)

FINISHED?- ROW 400M

Mwod: Roll upper back and lats, Band hip flexor stretch in rack x 2 mins/side, Roll triceps and biceps on barbell collar.
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Bench- 75% x5, 85% x3, 95 % x1, take more singles if time permitted.

s.s

Pull Aparts x 10

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"SWAYZE TRAIN"
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1 min Jump Rope
30 sec Rest
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1 min Push-ups
30 sec rest
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1 min Jump Rope
30 sec Rest
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1 min Squats
30 sec Rest
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1 min Jump Rope
30 sec Rest
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1 min Burpees
30 sec Rest
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2 Rounds for reps. Compare each round.

Mwod: Lacrosse ball that chest and front shoulder bits x 1 min/side,
Frog x 2 mins, Couch x 2 mins/side

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WOD for the A.D.D-er's

Complete for time:

3 Rounds: 12 SDHP 95/65, 30 Plate Twists
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3 Rounds: 15 Kb swings, 20 Box jump/step downs
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3 Rounds: 25 DB Front Squats, 15 RDL's
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3 Rounds: Row 250m, 30 DUB's
(We will subsitute this set for Prowler action weather permitting)

WOD March 22, 2012

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W/up: Reverse ballerina x 2mins per side, band shoulder stretching x 1 min each way

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Skill: Handstand practice, maybe a push up or two??

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BENCHMARK

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2 Minutes of...

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BB clean and press 65/135

Push-ups

Sit-ups

Burpees

Dubs

500m row

MWod: Band Lat stretch x 1min/side, Lacrosse ball upper back x 2 mins, Frog Stretch x 2mins
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Long jump throws 3X3
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Lift: Chins
6X3 reps -less band help tonight
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AMRAP 15mins

Renegade Rows x 6 (count your push up)
T-get ups x 4/arm

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March 20th 2012

W-UP: 2MIN BOTTOM SQUAT, HIP CAPSULE ON BENCH OR BOX 1MIN/SIDE, STRETCH WRISTS + FINGERS ON WALL OR HOOK 2MIN.

SKILL: 10MIN, SKILLS DEVELPMENT OF YOUR CHOICE, PICK A SKILL AND SPEND 10MIN ON YOUR TECHNIQUE.

WOD: 20MIN AMRAP
5 DEADLIFTS: (WOMEN: 135) (MEN: 185)
5 FRONT SQUATS: (WOMEN: 65) (MEN: 95)
5 PUSH PRESS: (WOMEN: 65) (MEN: 95)

WOD March 19/12

Mwod: Squat hip opener x 2 mins/side, Calf stretch x 2 mins per side, roll legs and glutes, Band shoulder stretch x 2mins per side


SQUAT- 65% x5, 75% x5, 85% x5 or more


WOD

Collect 100 barbell thrusters as a partnership.
*Catch: While one partner is thrusting, the other is holding a plank until it is time to switch.

For time.

WOD Mar 17/12

HAPPY SAINT PATTY'S DAY!

W-Up: Foam Roll Upper Back X 1min, Shoulder Capsule Stretch (Lying on your side on the floor) X1 min per side, Super Couch X1 min per side


WOD: "LYNNE LITE"

5 Rounds for max reps of:

0.5 Bodyweight Bench Press (Half your bodyweight on the bar, 0.75 BW for Men)
Body Rows

Keep track of reps on each round of each exercise

DONE?
Row 500m for time

WOD Mar 15/12

W-Up: LAX Ball upper back X 2 mins, T-Spine Extension on Foam Roll X 1 min, Super pigeon X 1min/side


Skill: Broomstick Press Practice - "Elbows up" "Press to Frontal Plane"


Lift: Chin-ups - 12mins for max QUALITY reps, challenge a new band or no bands at all.

WOD: For time

1000m row
35 KB Swings
35 BB Thrusters
15 Hands off Push-ups
50 Dubs

WOD Mar 14th/12

MWod: Outside hip stretch on box or bench x 2mins/side, stretch calves x 2mins/side, roll glutes

Squat- 75% x5
85% x3
95% x1,
*take 1-3 more singles depending on previous set and time permitting
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WOD-1 min stations

Back Extensions/Roll ins
Ab wheel
Plank
Band GM's
Plank

WOD march13th2012

W-up:bottom squat x1 min, band shoulder traction x1min/side
Frog stretch x1min, foam roll upper back and lats 3min

Lift:floor press x8
band pull aparts x20
(6 rounds)

Then:

WOD: Open WOD 12.3
AMRAP 18 min
15 box jumps(24"/21")
12 push press(115lbs/75lbs)
9 toes to bar

W-up: Super couch X2mins per side, stretch calves and ankles X2 min per
side

Deadlift:

5 reps @ 75%

3 reps @ 85%

1 rep @ 95%

Take more singles if last set goes well.

..WOD..

Then: Tabata - Deadlift (135 ladies, 185 men), Bar Jumps

16 rounds total, alternate exercises each round.

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Total combined reps is your score. Compare to Feb 16th.

Big Z deadlifting 1117lbs at the Arnold this year...and we were there.
Classic Kaz quote to boot.




The school bell is ringing...
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Attention all Campers!!!

The Arnprior group will run as scheduled, but the RENFREW group class will be moved to 8am.
See you there!
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Mwod: Couch stretch x 2mins/side, roll upper backs and legs.


52 pick-up (for time)
.......
Spades = Pull Aparts
Clubs = Thrusters
Hearts = Push ups (chest to the floor!)
Diamonds = Sit-ups
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Ace= 10 Box Jumps
King = 15 reps
Queen = 12 reps
Jack = 11 reps
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Joker= 250m row (for time not a leisurely paddle!)

WOD Mar 8th 2012

W-up: Shoulder capsule X1 min per side, 3 way shoulders X10/direction, Roll triceps on barbell sleeve X1 min per arm, foam roll upper back X1 min


Bench Press-
70% X3 reps
80% X3 reps
90% X3 reps
70% X8 reps

Then:

6 min AMRAP
3 SDLHP
12 Wall Balls

REST 2 mins

6 min AMRAP
6 Burpees
24 Dubs

Mobility Wod: Hip capsule x 2mins/side, Band lat stretch x 2 mins/side, roll upper back and lats x 2mins
See hip capsule video below.



"Pull Station"
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RDL's
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Chins
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DB snatch
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Band Pull aparts
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Body Rows
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Each station is 75 seconds is followed by 30 seconds of BW squats. Rest 30 sec.
Total reps is your score.

March 6th 2012

W-UP: BAND DISTRACTED HIP STRETCH X 1MIN/SIDE,
SUPER PIGEON X 1MIN/SIDE,
FOAM ROLL ALL OVER X 2MIN.

AMRAP 12 MIN
CLEAN + PRESS X3 (WOMENS: A-95, B-65) (MENS: A-185, B-135)
T-GET-UPS X3/ARM (WOMENS: A-20, B-15) (MENS: A-53, B-30)

FINISHED?: PICK A SKILL AND SPEND REMAINING TIME ON SKILLS DEVELOPMENT.