Wednesday June 20th, 2012

Wednesday June 20th, 2012

MWOD: Roll upper backs with lax ball, frog stretch x 2min, couch stretch x 2 min/side

Lift: Bench: 70% x 3, 80% x 3, 90% x 3

WOD: 1:30 Minute Stations

Ab Wheel

Landmines

V-Ups

Hanging Leg Raises

Front Planks

June19th 2012

MWOD: BOTTOM SQUAT X3MIN, PRE SQUAT HIP OPENER X2MIN/SIDE, SHOULDER CAPSULE X1MIN/SIDE.

LIFT: SQUAT - 5 @ 75%, 3 @ 85%, 1 OR MORE @ 95%.

WOD: 5MIN AMRAP
- 50 WALL BALLS
- 100M ROW

Mwod:  Band hip stretch from rack x 2 mins/side, Frog x 2mins, 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
100 Box Jumps

MWod:  Roll legs & upper back, Outside hip stretch on box x 2 mins/side, Couch stretch x 2 mins/side, lacrosse ball chest and shoulders
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PULL FOR BIG POPPA!

>>>Work up to a 1RM in the Deadlift. 

Don't forget to bring in a small donation if you can, and bring a camera to get some footage!

DONE?
.....................................
AMRAP

7 knees to elbows/hanging leg raises
14 Alternating DB snatches
21 Wall Balls

June 14th 2012

MWOD: SHOULDER CAPSULE X1MIN/SIDE, ROLL TRICEPS ON BB X1MIN/SIDE, COUCH STRETCH X2MIN/SIDE.

LIFT: BENCHPRESS - 3 @ 70%, 3 @ 80%, 3 OR MORE @ 90%

WOD: "TABATA SOMETHING ELSE"
- MED BALL SQUAT CLEANS
- ROW
- DB SIDE RAISES
- BURPEES

Mwod:  Roll upper back and legs, Couch x 2 mins/side, Frog x 2 mins/side, Stretch calves x 2mins/side

Squat- 3 @70%, 3@ 80%, 3@ 90%
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Complete for time:
50-40-30-20-10
Dubs
Front Squats

June 12th 2012

MWOD: ROLL UPPER BACK + LEGS X1MIN/SIDE, ROLL GLUTES W/ LAX BALL X1MIN/SIDE, BOTTOM SQUAT X3MIN.

SKILL: OH SQUAT!

MAIN: BOX JUMP 5X3 WORK UP TO MAX TRIPLE.

WOD: DIRTY THIRTY
-LUNGES
-LYING LEG RAISES
-THRUSTERS
-PUSH UPS
-MTN CLIMBERS
-BODY ROWS
-JUMP SUATS
-30CAL ROW
-SIT UPS
-BURPEES