Monday June 11,2012

MWOD: Roll upper back and legs, roll glutes with lacrosse ball x 1 minute, bottom squat x 3 minutes

Chin-ups 4 x 8 + Push-ups 4 x 8

Push Press x8
Dips x 10
Push Press x 8
DB Front Squat x 15
Push Press x 8
20 Wall Ball Sit-Ups
Push Press x 8
25 KB Swings
Push Press x 8
30 Russian Twists (plate)

Deadlift prep for next week!

Mwod:  Roll upper back, Band shoulder stretch x 1 min/side, Band hip stretch x 2mins/side, Outside hip stretch x 2mins/side, Roll glutes with lacrosse ball

LIFT & SKILL:  Deadlift- 3, 1, 1, 1, 1, 1 reps all at 85-90%

Now is the time to work on form and technique, take your time to get coached. 
This session is to prep us for a big PR next Saturday for the "Pull for BIG POPPA" event!
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4 rounds for time

Farmers walk parking lot and back
20 OH Lunges (DB's or plate)
Farmers walk parking lot and back
10 Thrusters
Farmers walk parking lot and back
20 DB Lunges

Mwod:  Lacrosse ball upper back & chest x 1min/side, Doorway or OH stick stretch in rack x 1 min, Frog x 2 mins,
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Long jump throws 3X3
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Lift: Chins 5 x 6 reps
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30-20-10 FOR TIME

OVERHEAD SQUAT
BB ROWS
DUBs

June 6th 2012

Mwod:  Band Hamstring from rack (Finner!) x2mins/side, Bottom squat x 2 mins, Roll lats/armpits x 1 min/side

*Just a note:  Please get to the gym early to make sure that your Mwod work gets done.  Missing your mobility work will lead to problems down the road.*

"Fury Whip"

40 Mountain Climbers
20 Box Jumps
100 Ropes

40 D.B Push Press
20 Burpees
150 Ropes

40 Sit-Ups
20 D.B Snatch
200 Ropes

40 Squats
20 T-Ups
250 Ropes

40 Star Jumps
20 Plank Rows
300 Ropes

June 5th 2012

MWOD: OUTSIDE HIP STRETCH AND BENCH OR BOX X2MIN/SIDE, BAND HAMSTRINGS X2MIN/SIDE, LAX BALL UPPER BACK X2MIN.

LIFT: SQUAT - 5 @ 65%, 5 @ 75%, 5 @85%.

WOD: AMRAP 12MIN
-ALT. ARM KB SWINGS X10 (5 PER ARM)
-100M SPRINT

WOD June 4th 2012

mwod: stretch wrists and finger X2mins
Couch stretch x2mins per leg, Roll glutes with LAX ball X1min/side

Lift: Clean and Press  5@65%, 5@75%, 5 or more @85%

WOD: DB complex AMRAP 15 mins
Drunk Lunge down, 5 DB snatch per arm
Drunk Lunge back, 5X 1arm DB clean and press per arm
Left arm Waiter carry down, 10X left arm Self supported 1arm DB row
Right arm Waiter carry back, 10X left arm DB row

Mwod:  Roll lats and armpits, Outside hip stretch on bench or box x 2 mins/side, Couch x 2 mins/side

Partner WOD
*8 min cap each set*

Row 2000m for time
-Switch every min-
While one person is rowing the other must complete
5 Burpees

150 KB Swings for time
-Switch every min-
While one person is swinging the other must complete
8 BB Push press (65/95)

200 Dubs for time
-Switch every min-
While one person is dubbin' the other must complete
10 Squats