WOD July 11/13

MWOD: Overhead band shoulder traction X2mins/side , Shoulder capsule MOB 2mins/side, Hip flexion/extension X 2mins/side


Skill: Mwod method "paper clipping"


Lift: Clean and Jerk  15mins to work up to a max triple  (3,3,3,3,3)

WOD:  5RFT

Lap of building

Barbell Front squat (65/95) X5

Lying leg raise X10

Dubs X15

Mwod:  Roll upper back & lats, Tack & stretch traps and 1st rib with lacrosse ball on rack x 1 min/side, Frog stretch x 2mins, Outside hip x 1min/side

Skill:  SDLHP (sumo deadlift high pull)

1 round for time:

10 SDLHP - 95/65
1 Push Press - 95/65
9 SDLHP
2 Push Press
8 SDLHP
3 Push Press
7 SDLHP
4 Push Press
6 SDLHP
5 Push Press
5 SDLHP
6 Push Press
4 SDLHP
7 Push Press
3 SDLHP
8 Push Press
2 SDLHP
9 Push Press
1 SDLHP
10 Push Press

Tuesday July 8,2013

MWOD: Lax ball pec or post/wall x 2 minutes/side
              Band Shoulder traction x 1 minute/side
              Band Pec Stretch x 1 minute/side

Bench: 3 @70% 3 @ 80% 3 @90%

WOD: 20 minute for max chins
            Between each set of chins
            150m row
             20 pull aparts

Mwod:  Roll legs x 5 mins- give them a good going over, Couch x 2mins/side, Super frog w plate x 1min/side, Stretch calves x 1min/side

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

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12 min AMR(eps)AP of:
30 sec on/30 off

Single arm Alternating KB swings
Push ups 

Score is total reps

Saturday July 6, 2013

MWOD: roll upper back and armpits with lax ball ON FLOOR x  1 minute/side
               roll legs x 1 minute/side
             band shoulde/lat stretch from rack x 1 minute/side
               band hip stretch from rack x 2minutes/side

Linda (aka "3 bars of death") - WOD
10/9/8/7/6/5/4/3/2/1 reps rounds for time

- Deadlift (135/225)
-Military Press (55/95)
- Front squat (55/95)

July 4/13

MWOD: T-Spine Ext. on Roller x 30 reps
               Bottom Squat x 2 minutes
               Roll Glutes on Lax ball x 2 minutes/side

Skill: DB Snatch x 5 minutes

Lift: DB Snatch work up to 1RM- 15 minutes

EMOTM- 10 minutes

90% DL x 1
then....
500m row

July 2, 2013

MWOD: Bottom Squat x 2minutes
               Frog Stretch x 2 minutes
               Roll upper back and legs x 4minutes

Skills: Snatch x 10 minutes

Lift : Squat 5@65% 5@75% 5@85%

WOD: 21-15-9
BOX JUMPS
1 ARM D.B Snatches 20/30 (Total)
Toes to bar