Mwod:  Roll upper back & arm pits, Band shoulder/lat stretch x 1min/side, Lacrosse ball chest and shoulders x 1min/side,  Stretch wrists & forearms on floor x 1 min

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A.  Max DUBS in 5 mins

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B.  10 Rounds for time(s):
      Row 200m
      10 Burpees

      Rest 90s between rounds only

July 30,2013

MWOD: Form Roll Quads x 2 minutes/leg, Band hamstring x 2 minute/leg, Lax ball glutes x 2 minutes/side, lax ball hamstrings on box x 2 minutes/side. 16 minute MWOD! Get Mobilizing!

15 Minute of max reps
Military x 5 (55/95)
Chins x 5

4 Rounds
Push-ups x 5
DB Side raises x 10
Band Curl x 15
Band Pull Aparts x 20

Mwod:  Roll legs & upper back, bottom squat x 2mins, couch x 2mins/side, stretch calves x 1min/side
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2 ct pause squat 4 x4 reps

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1 round for time:
25 Back Extensions
30 V ups
35 Deadlift - 95/135
40 BB Thrusters 65/95
45 Row for Cals
50 BW Squats
45 Row for Cals
40 BB  Thrusters 65/95
35 Deadlift - 95/135
30 V ups
25 Back Extensions

Mwod:  Roll legs & upper back, Bottom squat x 2mins, Pre-squat hip opener x 1min/side, Tspine ext on peanut with stick (snatch grip) x 20

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Skill:  Snatch x  6 mins

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Lift:  2 ct pause DL 4 x4

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WOD:

AMRAP in 6 mins

10 Walking Lunges
10 DUBS

Mwod:  Roll upper back, lats and legs, Roll chest & shoulders w lacrosse ball x 1 min/side, Band hip stretch from rack x 2 mins/side, Band lat/tri stretch from rack x 1 min/arm


Lift:  2ct pause bench 4 x4 reps


WOD:
21, 18, 15, 12, 9, 6, 3 rep rounds for time:
Body rows
Push Press - 115#/65#


Finished?  Practice your chins.

Tuesday July 23/13

MWOD: Row 150m easy, Band hamstring x 90 seconds/side, couch stretch x 90 seconds/side

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

WOD: 1 round for time

20 front squats
30 Box jumps
40 V-Ups
50 Wall Balls

Mwod:  Roll legs & upper back, Super frog w plate x 1 min/side, Couch x 1min/side, Roll chest w lacrosse ball x 1 min

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Skill:  2 ct pause squats

Squat:  2 count pause 4 x 4 reps- start with about 70-75% of 1RM

.........

5 rounds for metres and reps:

Row 60 seconds
Kettlebell Swings 60 seconds
Rest 2:00

Thursday July 18/2013

MWOD:Roll upper back and lats x 1min per, Couch x 1min/side, Lacrosse ball glutes x 1min/side, Outside hip on box x 1min/side, Roll chest w lacrosse ball x 1 min

Lift: Dead lift 3@70% 3@80% 3+@90%


WOD:      Every minute, on the minute

                   DB push press x5 
                   Push-ups x5
                   Burpees x 5 

Finished? 250m row + max chins x 2

PLEASE NOTE:  THERE WILL BE NO CLASSES AT EITHER LOCATION ON SATURDAY AS EVERYONE WILL BE AT THE OTTAWA OPEN....AND YOU SHOULD BE TOO!
COME OUT AND SUPPORT THE UF POWERLIFTING TEAM!


Mwod:  Roll legs x 2mins/side, Frog Stretch x 2mins, Roll triceps and forearms with barbell x 1 min/side, Stretch wrists and forearms on floor x 1 min

NEW MWOD PIECE: Super P-laties x 20/leg

Lift:  Clean & Jerk practice x 12 mins


3 rounds for time(s):
20 Alternating Single Arm KB Swings - 10/hand
20 KB Squats
20 Left Arm Walking Lunges
20 Right Arm Walking Lunges
20 KB SDLHP (Kettlebell Sumo Deadlift High Pull)

July 16/13

MWOD: Bottom Squat x 2 minutes
               Pre-squat hip opener x 2 minutes/side
               Re- Test bottom squat x 2 minutes
              Band dislocate ankle Mob x 20 reps/side

Lift : Squat 5 @ 75 % 3 @ 85% 1 + @95%

WOD: Team Fran - Thursters/ Chins
2-3 -100reps
4-5 200 reps
Bar does not touch the ground
One person working at all times

Mwod:  Roll upper back, lats, and legs, Roll chest & shoulders w lacrosse ball, Band hip stretch from rack x 2mins/leg, Tspine ext on roller w barbell anchor x 1min


Bench- 5 @75%, 3 @ 85%, 1 or more @ 95%


WOD:

TEAM OF 2- 80 REPS OF EACH EXERCISE:

Box Jumps
Body rows
KB Swings 35/53
OH Walking Lunges 35/45
Dubs
Push Press 65/95
Burpees

Mwod:  Roll legs focusing on quads, IT bands and calves x 2mins/leg, Pre-squat hip opener x 1min/side, Couch stretch (practice paper clipping) x 2mins/side, stretch calves x 1min/side

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DEADLIFT: 5 @65%, 5 @75%, 5 or more @ 85%

*if last cycle went well, add 5 lbs to your WORKING MAX
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WOD:  "Fuct" - thanks to Crossfit Calgary for this one!

10 Rounds

1:00 Squats
1:00 Rest

For total reps each round

WOD July 11/13

MWOD: Overhead band shoulder traction X2mins/side , Shoulder capsule MOB 2mins/side, Hip flexion/extension X 2mins/side


Skill: Mwod method "paper clipping"


Lift: Clean and Jerk  15mins to work up to a max triple  (3,3,3,3,3)

WOD:  5RFT

Lap of building

Barbell Front squat (65/95) X5

Lying leg raise X10

Dubs X15

Mwod:  Roll upper back & lats, Tack & stretch traps and 1st rib with lacrosse ball on rack x 1 min/side, Frog stretch x 2mins, Outside hip x 1min/side

Skill:  SDLHP (sumo deadlift high pull)

1 round for time:

10 SDLHP - 95/65
1 Push Press - 95/65
9 SDLHP
2 Push Press
8 SDLHP
3 Push Press
7 SDLHP
4 Push Press
6 SDLHP
5 Push Press
5 SDLHP
6 Push Press
4 SDLHP
7 Push Press
3 SDLHP
8 Push Press
2 SDLHP
9 Push Press
1 SDLHP
10 Push Press

Tuesday July 8,2013

MWOD: Lax ball pec or post/wall x 2 minutes/side
              Band Shoulder traction x 1 minute/side
              Band Pec Stretch x 1 minute/side

Bench: 3 @70% 3 @ 80% 3 @90%

WOD: 20 minute for max chins
            Between each set of chins
            150m row
             20 pull aparts

Mwod:  Roll legs x 5 mins- give them a good going over, Couch x 2mins/side, Super frog w plate x 1min/side, Stretch calves x 1min/side

Squat- 3 @70%, 3@ 80%, 3 or more @ 90%

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12 min AMR(eps)AP of:
30 sec on/30 off

Single arm Alternating KB swings
Push ups 

Score is total reps

Saturday July 6, 2013

MWOD: roll upper back and armpits with lax ball ON FLOOR x  1 minute/side
               roll legs x 1 minute/side
             band shoulde/lat stretch from rack x 1 minute/side
               band hip stretch from rack x 2minutes/side

Linda (aka "3 bars of death") - WOD
10/9/8/7/6/5/4/3/2/1 reps rounds for time

- Deadlift (135/225)
-Military Press (55/95)
- Front squat (55/95)

July 4/13

MWOD: T-Spine Ext. on Roller x 30 reps
               Bottom Squat x 2 minutes
               Roll Glutes on Lax ball x 2 minutes/side

Skill: DB Snatch x 5 minutes

Lift: DB Snatch work up to 1RM- 15 minutes

EMOTM- 10 minutes

90% DL x 1
then....
500m row

July 2, 2013

MWOD: Bottom Squat x 2minutes
               Frog Stretch x 2 minutes
               Roll upper back and legs x 4minutes

Skills: Snatch x 10 minutes

Lift : Squat 5@65% 5@75% 5@85%

WOD: 21-15-9
BOX JUMPS
1 ARM D.B Snatches 20/30 (Total)
Toes to bar