WOD for Wednesday Oct. 31 (Happy Halloween! Don't go too hard in the candy!)

MWOD: Roll upper back + lats, band shoulder stretch x30sec/side, stretch wrists + forearms x1min/per
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LIFT: Clean + Press 5x5
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WOD: 2 Rounds

AMRAP in 2mins
- Dips
- Rest 1 min
AMRAP in 2 mins
- Weighted sit-ups
- Rest 1 min
AMRAP in 2 mins
- Chins/body rows
- Rest 1 min
AMRAP in 2 mins
- Wall Balls

WOD for Tuesday Oct 30.12
MWOD: Roll upper back + legs, Frog Stretch x2min, Band hip stretch from rack x2min, Lax ball glutes.
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Lift: Squatz
3@70%
3@80%
3+@90%
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WOD: 10 mins AM(reps)AP

Deadlift @ 80% for quality reps
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WOD for Monday Oct 29/12
MWOD: Roll upper back + legs, Band internal shoulder rotation x1min/side, Scap slides x20
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Lift: Bench Press
5@65%
5@75%
5+@85%

Superset with band pull-aparts x20 each set
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WOD: 21-18-15-12-9-6-3

Reps for time of:

Power cleans (75/135)
Lunges per leg (loaded)
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FOR THE NEXT TWO WEEKS, BOOTCAMP WODS MAY BE POSTED UP EARLY. I WILL PUT THE DATE OF EACH WOD AT THE TOP OF THE POST. Have fun guys!

Will (arnprior)

Mwod:  Band distracted hip from rack x 1 min/side, Band hamstring x 1 min/side, Outside hip stretch x 1min/side, Roll upper back.

Deadlift- 5@ 65%, 5@ 75%, 5 @ 85%, Down set of 10 @ 65%


WOD-AMRAP

10 Renegade Rows
12 Thrusters
10 Alternating DB snatches
200 m Row

Thursday, Oct 25th

BENCHMARK!

Chins x max reps
Clean & press AMRAP in 2 mins
Dubs AMRAP in 2 mins
Push ups AMRAP in 2 mins
Burpess AMRAP in 2 mins
500m Row

Mwod:  Roll upper back, Lacrosse ball chest and upper back, Chest stretch on wall x 1min/side


4 rounds-
As many reps as possible or accumulate 250 reps as quickly as possible

AMRAP in 1 min
KB Swings 55/36

Rest 30 sec

AMRAP in 1 min
V ups

Rest 30sec

AMRAP in 1 min
Power Clean (75lbs)

AMRAP in 1 min
Row (cals)

Rest 1 min

Mwod:  Roll legs and upper back, Squat opener x 1 min/side, Stretch calves x 1 min/side, Shoulder external rotation stretch w stick x 1 min/side, bottom squat x 2 mins

 

SQUAT- 5 @65%, 5 @75%, 3 sets of 5 @ 85%

 

--------------------------------

"Thrubbin-MOD'"

For time

25 Thrusters
10 Dubs
.
20 Thrusters
10 Dubs

.

15 Thrusters
10 Dubs
.
10 Thursters
10 Dubs
.
5 Thrusters
10 Dubs

 

 

Mwod:  Roll legs and upper back, Squat opener x 1 min/side, Band hamstring x 1 min/side, Band lat stretch x 1 min/side


Turkish get ups x 5/side, 3/side, 1/side, 1/side
- work up to heavy single each arm

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4 Rounds

10 Alternating DB snatches
20 Alternating single arm KB Swings
30 Russian Twists 
40 DUBS

MWOD: Lax Ball Feet x1min/foot, Foam roll quads x1min/side, Roll glutes x1min/side, Frog Stretch x2mins
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Deadlift 5@50-60%, 3@75%, 2@85%, 3 sets of 2 @90-95%

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WOD: "Fight Gone Bad" (compare to sep 4/2012)

3x5 min rounds/ 1min rest in between
Wall Balls
SDHP (65)
Box Jumps (20")
Push Press (65/95)
Row (cals)

MWOD:  Shoulder external rotation w stick x 1 min/side, Roll upper back and lats, Band lat stretch from rack x 1 min/side, Couch x 2 mins/side

Bench – 5 @65%, 3 @85%, 1 @95%
*take more than one rep if first rep @95% feels solid, or take up to 3 singles with 95%+

4 Rounds
200m Row
Barbell Rows ×8 *increasing
Push Press – ×6 * increasing

Time left?:
Plank Hold – 4 x max time
Toes To Bar – 4× 8-12 reps

MWOD: Band shoulder traction x1min/side, side lying shoulder capsule stretch x1min/side, Frog stretch x2min, Lacrosse ball glutes x1min/side
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Squat: 6x2 Reps @ 85-90%
example: Bar x6, 50% x5, 75% x2, 85% x2 x2 x2 x2 x2 x2
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Finished?

25 sit-ups
25 body rows
50-10-50
(ropes/burpees/ropes)

Mwod:  Roll upper back and legs, Couch x 2 mins/side, Band lat stretch from rack x 1 min/side
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Clean & Press- 5, 3, 3, 1, 1, 1 reps

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2 Rounds

AMRAP in 2 mins
Dips
Rest 1 min

AMRAP in 2 mins
GHR sit ups
Rest 1 min

AMRAP in 2 mins
Chins/Body rows
Rest 1 min

AMRAP in 2 mins
Wall Balls

ATTENTION:  There will be no instructor in Renfrew Saturday morning due to both coaches attending the powerlifting meet in Ottawa, but the WOD will be on the board for anyone that would like to get a morning class in.

The 9am class in Arnprior will run as usual.
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Mwod: Roll upper back and legs, Band hip stretch from rack x 2 mins/side, Band shoulder stretch x3 ways x 1 min/side
......

Chins- 50 reps for time
How many can you get without a band????

.........
For Time - Distribute reps however you choose

75 Power Cleans (65lbs/115lbs)
100 Box Jumps

Mwod:  Roll upper back and legs, Couch x 2 mins/side, Lacrosse ball glutes, Outside hip stretch x 1 min/side

Deadlift- 75% x5, 85% x3, 95% x1 or more

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1 round for time

400 m row
50 KB swings
40 Med ball squat cleans
30 OH lunges
20 Alternating DB snatches
10 T.G.U's

MWOD: Lacrosse ball feet x1min/side, Lacrosse ball glutes x1min/side, outside hip stretch on bench/box x1min/leg, band hamstrings x1min/side, lying shoulder capsule x1min/side, scap floor slides x20.
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LIFT: Bench Press

8@60%
8@65%
8+@70%
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WOD: "Liz"

10 RFT:

push ups x10
sit ups x10
thrusters x10 (45/65)

Mwod:  Roll upper back & legs, Couch x 2 mins/side, Lacrosse ball glutes x 1 min/side

"PAIN TORNADO"

100 Lunges
90 Sit-Ups
80 Jumping Jax
70 Squats
60 Push-Ups
50 K.B Swings
40 D.B Dead Lifts
30 Push Press
20 Box Jumps
10 Burpees

MWOD: Frog Stretch x 2mins, roll feet on lax ball x1min/foot, Couch stretch 2min/side, T-spine extension on Rower x 20 reps
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WOD: Squat 80% x 10 mins for max QUALITY REPS

Deadlift 80% x 10 mins for max QUALITY REPS

Mwod:  Roll upper back and armpits, Band shoulder/lat/tri stretch from rack x 1 min/side, Stretch wrists/forearms x 1 min/arm, Outside hip stretch on bench x 2 mins/side

“Grace”
For time:
30 Clean and Jerk - 115/75
............

Then...CHINS

AMAP in 10 mins.

Time left?  Row 400m

Mwod:  Roll legs, Band hip stretch from rack x 2mins/side, Lacorsse ball chest and upper back, Band hamstring stretch x 1min/side

Deadlifts- 3 x70%, 3x 80%, 3 x90%
...............

52 pick up

Hearts-Box Jumps
Diamonds-V-ups
Clubs-KB swings
Spades-Squats

All face cards are 10 reps.
Ace= 10 Burpees