Nov 12 2013

Mwod: Roll upper back and shoulders x 3 minutes
            Bottom Squat x 3 minutes
            Band Shoulder Traction x 2 minutes/side
            Band Pec Stretch x 2 minutes/side


Skills: Cleans x 6 minutes

Lift: 2 ct pause bench 5 x 4 reps

WOD:
3-5-7-9-7-5-3
DB Clean and press( 25/45)
Burpees
Body Rows

Mwod:  Roll upper back and legs, Row 2 mins easy, Couch stretch x 2mins per, Outside hip stretch x 1min per, Roll chest  & shoulders w ball on rack


2 ct pause DL work up to 3 x 5 reps

WOD:

WOD For Time:  18 min limit

100 Wall balls
  75 Pull Aparts
  50 Back Extensions
  25 Weighted sit ups
Remainder of time limit with Dubs:  How many can you get?

Saturday November 9/13

MWOD: Band hamstring stretch x 2minute/side
               Super frog with plate x 2 minute/side
               Couch stretch x 2 minute/side
                Band Ballerina stretch x 1minute/side

52 PICK UP!

Clubs- Box Jumps
Spades - Split Jumps
Diamonds - DB Push Press
Hearts - DB Snatch  

King -16 reps
Queen- 14 Reps
Jack - 12 reps

Ace- Burpees x 5
Joker - Row 250m

Mwod:  Roll triceps and forearms on bb sleeve, Band lat/tri stretch x 1min/side, Roll upper back and lats, Tspine ext over roller x 10, Couch stretch x 2mins/side


Military:  5 @75%, 3 @85%, 1 or more @ 95%
ss 15 Pull aparts each set

Wod:

50 Chins for time (CHIN OVER THE BAR NO EXCEPTIONS!)

*in between each set of chin ups perform 10 OH lunges (25/45)

MWOD: 1) Pre - Squat Hip Opener x 1 min/side
               2) Band Hamstrings x 2 mins/side
               3) Self Calf Smash x 1 min/side
               4) Roll Upper Back + Lats x 2 mins

SQUAT: 5 at 65%, 5 at 75% and 5 or more at 85%

WOD:     EMOTM x 12 mins

                RDL x 4 (65% of D/L WM)
                V-Up x 4

Mwod:  Roll upper back & lats x 2mins, Roll chest & shoulders w ball on rack x 1min, Band lat stretch x 1 min/side, Super frog w plate x 2mins/side
...........

Bench:   5 @ 65%, 5 @ 75%, 5 @ 85%
.....................

Happy Birthday John (NJ)!!!

JOHN'S FILTHY 50

50 Cal Row
50 Push ups
50 Thrusters (25/45)
50 Lunges (25/45)
50 Side Raises
50 Body rows
50 BURPEES

MWOD: 1) Row 200m Easy
                 2) Frog Stretch x 2 mins
                 3) Lax Ball Glutes x 2 mins/side
                 4) Smash Pecs with Lax Ball on Post x 1 min/side
 
LIFT:    2ct Pause Deadlift      4 sets x 4
 
WOD:    15 min AMRAP
               
               - 20 Body Rows
               - 20 KB Swings
               - 20 Lying Leg Raises
               - 20 Box Jumps