Tuesday June 11,2013

MWOD: Roll Upper back + lats with Lacrosse Ball on Floor, Pre-Squat Hip Opener x1min/side, Band lat Stretch w/ retraction x10/side,  OH Extension on Roller + Barbell

Skill : Overhead Squat -6 minutes

LIFT: Deadlift - 3 @ 70%, 3 @ 80%, 3 or more @ 90%

WOD
4 rounds for time
Farmers walk down and back x 2
DB Rows x 10/ARM
20 OH Lunges (DB's or plate)
Farmers walk Down and Back x 2
T-Get-ups x 8/Arm
DB Rows x 10/ARM
Farmers walk down and back x 2
20 DB Lunges

Mwod:  Roll upper back & lats x 2mins, Roll tricep on floor with barbell x 1min/side,  Couch x 2mins/side, Bully stretch x 30sec/side
---------------------------------------------------

Bench:  3 @70%, 3@ 80%, 3 or more @ 90%

ss Pull aparts x 15

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

"FIGHT GONE BAD"

3x5 min rounds no rest between exercises
1 min rest between rounds

Wall balls
SDHP (65/95)
Box jumps (20/24")
Push press (65/95)
Row (cals)

MWOD: Bottom Squat x 3 minutes
              Band lat stretch from rack x 1min/side,
              Stretch wrists & forearms on floor x 2 
              Rotator Smash and floss

Skill : Jerk x 6 minutes

Lift: 4 Cleans, 3 Jerk, 2 clean and jerks x 4

WOD: for time Dead-Thrubbin'
***
25 Thrusters (65/95)
5 Dead lifts (135/225)
50 Dubs
*
20 Thrusters
5 Dead lifts
40 Dubs
*
15 Thrusters
5 Dead lifts
30 Dubs
*
10 Thrusters
5 Dead lifts
20 Dubs
*
5 Thrusters
5 Dead lifts
10 Dubs

Thursdays June 6, 2013

MWOD:  Roll Upper Back and Legs x 2minutes
               Lax ball chest and armpits  x 1minutes/side
               Roll Triceps on bar x 1 minute/side
               Outside Hip Stretch x 2 minutes/side
               Couch Stretch x 1 minutes/side

Skill : Floor Press x 6 minutes

LIFT : Bench 5 @ 65%, 5 @ 75%, 5 or more @ 85%

WOD- 3-4 Rounds For Time
Squats x 30
Floor Press x 8
1 Arm DB Row x 10/side
Lunges x 15/legs
Battle Rope Slams x 30
Box Jumps x 20

Mwod:  Roll legs-make sure to get IT band and abductors x 2 mins/leg, Frog stretch x 2mins, PARTNER calf mash x 1min/leg, stretch calves x 2 mins per leg

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

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

::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

Review Power Cleans 5 mins:  Complete each rep!
.........................................................

As many rounds in 15 minutes of:

• Run a lap
• 15 Power cleans

If you want you can do this one as a partner WOD. One person runs while the other does burpees. Switch once you each complete your set. Either way, have fun!



June 4/13

MWOD: Roll Upper back x2min
               Tri Smash with Barbell on floor x1min/side
               Lacrosse Ball Lower back Smash x1min
               Band Hamstring from rack x1min/side

Skill : Spinal Stabilization x  5 minutes 

LIFT: Deadlift 5@65% 5@75% 5  or more @85%

AMRAP 6 Minutes
15 Body Rows
6 Tire Flips
15 Side Raises

AMRAP 6 Minutes 
30 Pull Aparts
10 Burpees
10 DB Military Press

AMRAP 6 Minutes  
10 Renegade Rows
Prowler Trip 
8 RDL

Mwod:  Roll upper back & lats x 2 mins each, Lacrosse ball chest & 1st rib x 1min/side, Band lat stretch from rack x 1min/side, Couch x 2 mins/side


Military Press- 4 x 6 reps

ss

Chins x 6


Wod:

As many rounds in 12 minutes:
10 Overhead Lunges (5 per leg) - 45/25 (plate)
20 Alternating DB snatches - 55/25
30 KB swings