Thursday June 20,2013

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

Lift- Bench Press - 5@75%, 3@85%, max reps 95%

Skill - Pendlay Rows - 6 minutes 

 WOD:

21-15-9-6

Row for Cals

Wipers

Lunges

Pendlay Rows

Burpees 

Mwod:  Roll upper back and lats x 1min per, Couch x 1min/side, Lacrosse ball glutes x 1min/side, Outside hip on box x 1min/side, Roll chest w lacrosse ball x 1 min

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Deadlift: 5 @ 75%, 3 @ 85%, 1 or more @ 95%

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WOD for time

10 Sit ups
21 KB swings
21 Box Jumps

15 Sit ups
18 KB swings
18 Box Jumps

20 Sit ups
15 KB swings
15 Box jumps

25 Sit ups
12 KB swings
12 Box jumps

20 Sit ups
9 KB swings
9 Box jumps

15 Sit ups
6 KB swings
6 Box jumps

10 Sit ups
3 KB Swings
3 Box Jumps

Tuesday June 18,2013

MWOD: Lax Ball upper back + shoulders on floor x 3minutes
               Stretch Calves and Ankles x 2 minutes/side
               T-Spine Extension on roller x 25 reps
MWOD SKILL: Review Reverse Ballerina

Lift: Push Press/ Jerk
          5x8reps

WOD: "42" (Happy Birthday Issy)
42 Thursters
42 Situps
42 Band Pull Aparts
42 Db Side Raises
42 Lying Leg Raises

Mwod:  Roll quads, IT bands and calves x 15-20 passes each spot, Couch stretch x 2 mins/side, Frog x 1 min, Roll glutes & low back with lacrosse ball


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

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“Cindy”
As many rounds in 20 minutes of:
5 Chins
10 Push Ups
15 Squats

Saturday June 15,2013

MWOD: Couch Stretch x 2minutes/leg

               Band hamstring stretch x 2/leg

               Band shoulder traction x 1minute/arm

               Outside hip stretch on box x 2minutes/leg

              

LIFT:  T- Get-Ups 4 x 5/arm

 Skill: Cleans x 5minutes

WOD         6 rounds for time:                       

                     20 KB swings
                      4 Cleans (75/135)

                      10 Body rows

MWOD: Roll Quads, Glutes and calves x 1min/sides
               Couch stretch x 1min/side
               Band Hamstring from rack x1min/side
               Stick EXT Rotation x 1min/side
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LIFT: Squat- 5@ 75%, 3@ 85%, Max reps @ 95%
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WOD:                   21-15-9-6
                              DB Snatch
                              Push ups
                              Row for Cals

MWOD: SL Flexion / EXT on box x 1 min/side

              Lax Ball Shoulder Rotators on Floor x 1min/side

              Bottom Squat x 1min

              Stretch Calves/ Ankles x 1 min/side

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LIFT: Miltitary Press 4x4

                   ss.

           Strict chin ups 4x4

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SKILL: Goodmorning x 3 mins

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WOD:                   BB Complex - 6 reps of everything, rest 90sec 5,4,3,4,5,6reps (45/65)

                                                
                                                 Deadlift

                                                 RDL

                                                 Bent Over Row

                                                 Power Clean

                                                 Front Squat

                                                 Push Press

                                                 Back Squat

                                                 Goodmorning