Mwod:  Super frog w plate x 2 mins/side, Stretch calves x 2 mins/side, Squat opener x 2mins/side

SQUAT- 75%x5, 85% x3, 95% x1, add more singles if time permits.

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

52 Pick up

Hearts- T-get ups
Diamonds-V-ups
Spades- RDLs
Clubs- Squats

King-15 reps
Queen- 12 reps
Jack- 10 reps

Ace-10 Burpees

W.O.D Saturday April 29, 2012

Mobility W.O.D- Outside Hip Stretch on Box X 2 minutes/side, Couch Stretch X 2 minutes/side, Roll Upper Back with PVC & Lacrosse Ball
______________________________________________________________________
10 Rounds for Time
Deadlifts X 3 (80-85%)
D.B. Thrusters X 6
Rox 12 Cal's

April 26/2012

MWOD: BAND DISTRACTED HIP STRETCHX1MIN/SIDE, T-SPINE EXTENSION OF FOAM ROLL X20 REPS, STRETCH WRISTS AND FOREMARMS ON FLOOR X2MINS, PRE SQUAT HIP OPENER X1MIN /SIDE.

BENCHMARK:

2 Minutes of...

BB clean and press 65/135

Push-ups

Sit-ups

Burpees

Dubs

500m row.

FINISHED?- BONE SAW SELF MASH CALVES.

WOD April 25/12

Mwod:  Roll upper back & chest w lacrosse ball x 1 min/way, Outside hip stretch on bench or box x 2 min/side, bottom squat x 3 mins
...........

Skill & Lift:  Db snatch- x3/arm, x3/arm, then work up to a heavy single each arm

............................
"Cindy” (MOD)
As many rounds in 20 minutes of:
5 Chins/10 Body Rows
10 Box Jumps
15 Squats

April 24th, 2012

MWOD: CALF SELF MASH (BONE SAW) X 1MIN/SIDE, ROLL ARMPITS X 1MIN/SIDE, STRETCH LATS AWAY FROM POST X 1MIN/SIDE (JUST ASK), SHOULDER CAPSULE ON FLOOR X 1MIN/SIDE.


LIFT: CLEAN + PRESS- 8 @ 60%- 8 @ 70%- 8 @ 75%.


WOD: 1 MIN STATIONS FOR TOTAL REPS
- TURKISH GET-UPS (WOMEN:20/ MEN: 30)
- BOX JUMPS
- 1 ARM D.B. PUSH PRESS (WOMEN: 25/ MEN: 45)
- SINGLE LEG GLUTE BRIDGE
- D.B. SIDE RAISES (WOMEN: 5/ MEN: 10)

WOD April 23/12

Mwod:  Super frog w plate x 2mins/side, Couch x 2 mins/side, Overhead shoulder band stretch x 1 min, Mash calves with partner and stretch after x 2mins/side

SQUAT-  70% x3, 80% x3, 90% x3
...................................


WOD: Lunge Buffet , AMRAP 15 mins

Lunge Down- 5 Renegade rows

Lunge Back- 15 KB/DB Swings

WOD April 21/12

Mwod:  Roll upper back and lats with pvc and/or lacrosse ball, band lat & chest stretch x 1 min/way, bottom squat x 2 mins


Team effort for max reps in 20 mins


-Turkish get ups (35/20)
-Band chins
-Weighted sit ups
-Burpees


*minimum of 5 and max of 20 reps per exercise each set