WOD: February 11

MWOD: Roll upper back with lacrosse  ball x 1min, lacrosse ball 1st rib x 1min/side, T-spine extensions over roller x 10, Couch x 2mins/side.

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

                       PUSH PRESS/ JERK
 
                  2 PUSH PRESS + 1 JERK x 5 sets

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

       

1 Round for time:

 

21 DB Thrusters (25/35)

9 Box Jumps

15 Thrusters

15 Box Jumps

9 Thrusters

21 Box Jumps

 



Wod February 8

Mwod: Roll upper back + legs x 4mins, Band hip Flexor Stretch from rack x 2mins, Band shoulder traction x 1min/side.

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

"Lynne"


               .75 bodyweight on the bar bench press

             
                 Chins- (use same band as last bench mark)

                
                *  5 rounds for max reps, there is no time limit.


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

Partner row- 1500m

Wod: February 7th

Mwod: Roll Legs x1min/side, Smash Pecs x1min/side, Band Internal Rotation Stretch x1min/side

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


Skill: Front Squat 5min

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

Front Squats 5x5

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

WOD:  ABDOMINUS   2.O  (3RFT)
                  
                 V-ups x10
                 Dubs x10
                 Russian Twist x20
                 Swiss Ball roll-in x10
                 Pull Down abs x10

ATTENTION ALL CAMPERS:

THERE WILL BE A 9AM BOOTCAMP AT BOTH LOCATIONS ON FAMILY DAY, FEB 18TH. 
THE 6PM CLASSES ARE CANCELLED.


Mwod:  Roll legs & upper back x 4 mins, Bottom squat x 2mins, Couch stretch x 2mins/leg, Lacrosse ball chest x 2 mins
-------------

Deadlifts- 4 x4 @85-90%

*look back to the weight you used for deadlifts last week, and try to exceed on all sets- ex:  get 4 reps with the weight you got 3 reps with last week*
---------------------------

 52 pick up (for time)

Diamonds - Sit ups

Spades -  Alternating DB snatches

Hearts - Burpees

Clubs - DB Push Press

Jack - 11 reps

Queen - 12 reps

King - 15 reps

MWOD: Mash Pecs + Front Shoulder x1min/side, Band Internal Rotation stretch x1min/side, Roll upper back + lats x2min.
------------------------------------------
LIFT: Clean + Jerk 
             5x3 (work up)
------------------------------------------
WOD: "Nicole" AMRAP in 15min

- Row 400m
- Max Chins

Mwod:  Roll legs concentrating on hip flexor and IT bands x 2mins/side, Frog x 2 mins, Pre-squat hip opener x 2 mins/side
.......................

Lift:  Squat 
(Please have your % numbers ready before class so we don't waste time figuring it out when we should be squatting!)

70% x5
77% x3
85% x3
93% x2-3reps ×2 sets
...................................

AMRAP in 20 mins
(Add 5 Reps to each round)
5 KB Swings
5 Push ups
5 Lunges/leg
5 Back Extensions

MWOD: OUTSIDE HIP STRETCH X1MIN/SIDE, BAND HAMSTRINGS X1MIN/SIDE, FROG STRETCH X2MIN.

LIFT: DEADLIFT 5X3 @ 85-90%

WOD: "STRONG AS F**K"
10-9-8-7-6-5-4-3-2-1 REPS FOR TIME

-DB SNATCH ( GO HEAVY AND USE GOOD TECHNIQUE)
-T-GET UPS (GO HEAVY AND USE GOOD TECHNIQUE)