Tuesday July 23/13

MWOD: Row 150m easy, Band hamstring x 90 seconds/side, couch stretch x 90 seconds/side

Lift : Deadlift 5@75% 3@85% 1+@95%

WOD: 1 round for time

20 front squats
30 Box jumps
40 V-Ups
50 Wall Balls

Mwod:  Roll legs & upper back, Super frog w plate x 1 min/side, Couch x 1min/side, Roll chest w lacrosse ball x 1 min

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Skill:  2 ct pause squats

Squat:  2 count pause 4 x 4 reps- start with about 70-75% of 1RM

.........

5 rounds for metres and reps:

Row 60 seconds
Kettlebell Swings 60 seconds
Rest 2:00

Thursday July 18/2013

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

Lift: Dead lift 3@70% 3@80% 3+@90%


WOD:      Every minute, on the minute

                   DB push press x5 
                   Push-ups x5
                   Burpees x 5 

Finished? 250m row + max chins x 2

PLEASE NOTE:  THERE WILL BE NO CLASSES AT EITHER LOCATION ON SATURDAY AS EVERYONE WILL BE AT THE OTTAWA OPEN....AND YOU SHOULD BE TOO!
COME OUT AND SUPPORT THE UF POWERLIFTING TEAM!


Mwod:  Roll legs x 2mins/side, Frog Stretch x 2mins, Roll triceps and forearms with barbell x 1 min/side, Stretch wrists and forearms on floor x 1 min

NEW MWOD PIECE: Super P-laties x 20/leg

Lift:  Clean & Jerk practice x 12 mins


3 rounds for time(s):
20 Alternating Single Arm KB Swings - 10/hand
20 KB Squats
20 Left Arm Walking Lunges
20 Right Arm Walking Lunges
20 KB SDLHP (Kettlebell Sumo Deadlift High Pull)

July 16/13

MWOD: Bottom Squat x 2 minutes
               Pre-squat hip opener x 2 minutes/side
               Re- Test bottom squat x 2 minutes
              Band dislocate ankle Mob x 20 reps/side

Lift : Squat 5 @ 75 % 3 @ 85% 1 + @95%

WOD: Team Fran - Thursters/ Chins
2-3 -100reps
4-5 200 reps
Bar does not touch the ground
One person working at all times

Mwod:  Roll upper back, lats, and legs, Roll chest & shoulders w lacrosse ball, Band hip stretch from rack x 2mins/leg, Tspine ext on roller w barbell anchor x 1min


Bench- 5 @75%, 3 @ 85%, 1 or more @ 95%


WOD:

TEAM OF 2- 80 REPS OF EACH EXERCISE:

Box Jumps
Body rows
KB Swings 35/53
OH Walking Lunges 35/45
Dubs
Push Press 65/95
Burpees

Mwod:  Roll legs focusing on quads, IT bands and calves x 2mins/leg, Pre-squat hip opener x 1min/side, Couch stretch (practice paper clipping) x 2mins/side, stretch calves x 1min/side

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DEADLIFT: 5 @65%, 5 @75%, 5 or more @ 85%

*if last cycle went well, add 5 lbs to your WORKING MAX
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WOD:  "Fuct" - thanks to Crossfit Calgary for this one!

10 Rounds

1:00 Squats
1:00 Rest

For total reps each round