What's Going On?

May 17, 2013

Warm Up:

Group Joint Mobility

3 Rounds Bergner Warm Up

 

Strength:

E.M.O.M. 10 Minutes

2 Hang Cleans

1 Split Jerk

 

WOD: 5 Rounds for Time

10 Back Squats 225#/135#

10 Ring Dips

 

Cool Down:

3 Minutes Max Rope Climbs

-Rest 1 Min-

3 Minutes Max AbMat Sit Ups

 

May 16, 2013

Warm Up:

Run 200m

Row 250m

25 Double Unders

Run 400m

Row 500m

50 Double Unders

 

WOD:

10 rounds for time:

Row 250m

25 Push Ups

Cool Down:

4 Min. Max Effort Double Unders

 

 

May 15, 2013

Men Climbing a Wall

Warmup:

Run 400m

Row 500m

3 rds:

10 pass throughs

10 scapula retractions

5 skin the cats

:30 sec each arm banded front rack stretch

Hero WOD:

"Cortez"

12 min AMRAP

3 Burpee Wall Jumps

25 Thrusters 95/65#

13 Box Jumps 30/24"

*rest as needed then

"Mattie"

5 Min Max Distance:

Sled Drag 135/95#

May 14, 2013

Warmup:

Group Warmup

Banded Ankle Mobility

Strength

ME Hand Stand Hold x 3

WOD:

10 Rounds for Time

10 Wallballs 20/14#

10 Chest to Bar Pullups

10 Pistols

10 DB Snatch 50/ 30#

May 13, 2013

Warmup:

500m Row

50 Double Unders

10 Punter Kicks

10 Toe Touches

10 Jumping Good Mornings

10 Steps Deadlift Walk

Strength:

Deadlift 5-5-5-5-5 (60-90 sec rests)

WOD:

21-15-9

KB Swings 53/35#

K2E

Step Ups (Back Rack) 95/65#

Cool Down:

A) 3x10 GH Raise (Banded or Weighted) rest 45

B) 3x25 GHD Situps rest 45 sec

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