April 26/2012

MWOD: BAND DISTRACTED HIP STRETCHX1MIN/SIDE, T-SPINE EXTENSION OF FOAM ROLL X20 REPS, STRETCH WRISTS AND FOREMARMS ON FLOOR X2MINS, PRE SQUAT HIP OPENER X1MIN /SIDE.

BENCHMARK:

2 Minutes of...

BB clean and press 65/135

Push-ups

Sit-ups

Burpees

Dubs

500m row.

FINISHED?- BONE SAW SELF MASH CALVES.

WOD April 25/12

Mwod:  Roll upper back & chest w lacrosse ball x 1 min/way, Outside hip stretch on bench or box x 2 min/side, bottom squat x 3 mins
...........

Skill & Lift:  Db snatch- x3/arm, x3/arm, then work up to a heavy single each arm

............................
"Cindy” (MOD)
As many rounds in 20 minutes of:
5 Chins/10 Body Rows
10 Box Jumps
15 Squats

April 24th, 2012

MWOD: CALF SELF MASH (BONE SAW) X 1MIN/SIDE, ROLL ARMPITS X 1MIN/SIDE, STRETCH LATS AWAY FROM POST X 1MIN/SIDE (JUST ASK), SHOULDER CAPSULE ON FLOOR X 1MIN/SIDE.


LIFT: CLEAN + PRESS- 8 @ 60%- 8 @ 70%- 8 @ 75%.


WOD: 1 MIN STATIONS FOR TOTAL REPS
- TURKISH GET-UPS (WOMEN:20/ MEN: 30)
- BOX JUMPS
- 1 ARM D.B. PUSH PRESS (WOMEN: 25/ MEN: 45)
- SINGLE LEG GLUTE BRIDGE
- D.B. SIDE RAISES (WOMEN: 5/ MEN: 10)

WOD April 23/12

Mwod:  Super frog w plate x 2mins/side, Couch x 2 mins/side, Overhead shoulder band stretch x 1 min, Mash calves with partner and stretch after x 2mins/side

SQUAT-  70% x3, 80% x3, 90% x3
...................................


WOD: Lunge Buffet , AMRAP 15 mins

Lunge Down- 5 Renegade rows

Lunge Back- 15 KB/DB Swings

WOD April 21/12

Mwod:  Roll upper back and lats with pvc and/or lacrosse ball, band lat & chest stretch x 1 min/way, bottom squat x 2 mins


Team effort for max reps in 20 mins


-Turkish get ups (35/20)
-Band chins
-Weighted sit ups
-Burpees


*minimum of 5 and max of 20 reps per exercise each set

April 19th 2012

MWOD: HIP CAPSULE ON FLOOR (PUSH KNEE INTO THE FLOOR) X1MIN/SIDE, BAND DISTRACTED HIP STRETCH X1MIN/SIDE (YES AGAIN TODAY.), STRETCH CALVES 1MIN/SIDE.

LIFT: DEADLIFT- 5 @ 65% - 5 @ 75%- 5 @ 85% - 2 @ 90%.

WOD: 21-15-9 FOR TIME
PUSH PRESS (MEN: 95/ WOMEN: 65)
BODY ROWS
BOX JUMPS

WOD April 18/2012

MWOD: Band hip stretch X1 min per side, Band hip/glute stretch X1 min/ side, internally rotated chest and shoulder stretch X1 min per side.

Please watch the video at the end of the blog post for more info on the above MWOD


Lift: Bench Press-
5@65%,
5@75%,
5@85%,
@90%

WOD: AMRAP 15 mins

Barbell Cleans X8 (65/115)
250m Row

(Compare scores to Dec 21st 2011)