Dec 29, 2012

MWOD: LAX BALL GLUTES + FEET X1MIN/SIDE, STRETCH PECS WITH BAND X1MIN/SIDE, BOTTOM SQUAT X2MIN.

HOPPER WOD!

ATTENTION ALL BOOTCAMPER'S!
ULTIMATE FITNESS WILL BE CLOSED:
 DEC. 24TH, 25TH, 26TH. 
WE WILL ALSO BE CLOSED:
 DEC. 31, JAN. 1ST 

MERRY CHRISTMAS EVERYONE, AND ENJOY THE HOLIDAYS!  :)

Mwod:  Roll legs & upper back, Band hip stretch from rack x 2mins/side, Ballerina stretch x 2mins/side

 

Skill:  Split Jerk x 10mins

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ABDOMINUS
2 Rounds for time:

Burpees x10
Russian twists x50
Lying Leg Raises x20
Dubs x50
Wall Balls x20
Sit-Ups x50
Rotating planks x20
V-ups x20
Burpees x10

 

 

MWOD: Lax Ball Glutes x1 min/side,
               Outside Hip On Box or Bench x1 min/side
               Bottom Squat x2 mins
               Couch Stretch x1 min/side
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Squats For Strays:
Your Bodyweight On the Bar For Max Reps in 25 mins

Mwod:  Roll upper back and lats, Roll chest and shoulders w lacrosse ball,  Couch x 2mins/side.
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Bench:  5x 75%, 3x 85%, 1 or more x95%, Look for 1RM if you don't have one.

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5 rounds for time:

Deadlift x5 (75-80%)
Box Jumps x10
300m Row

Mwod: Roll legs & upper back, Band hip stretch from rack x 2mins/side, Band shoulder stretch x 3 ways/30 sec each way
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CHINS- 5 x 4 reps
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1RFT of:

A. 100 OH lunges
B. 100 Pull Aparts
C. 50 DB Thrusters
D. 25 T-get ups

Complete one at a time, in any order for overall time.

Mwod: Roll upper back and lats, Super couch w band from rack x 2mins/side, Frog x 2mins,

Stretch wrists and forearms x 1 min/side

A. Partner Thrusters (sounds fun!)

AMAP per team in 12 mins

65/115

.....

 

Partner WOD For Time

*complete one before moving on to the other*

 

1500m Row

100 Lunges