What's Going On?

May 5, 2013

Sunday Open Gym!!!
9-Noon

May 3, 2013

Warmup:
Group Warmup
Banded Front Rack Stretch
Banded Hip Stretch

Strength:
5x2 Front Squats
*1st rep 3 second pause at rock bottom

WOD:
Tabata Squats
*Rest at bottom of squat
Tabata Push Ups
*Rest in plank
Tabata Situps
*Rest in leg lift

Cool Down:
Max Effort Plate Grip
45/25#

May 2, 2013

Warmup:
Run 800 m 60% effort
Rest 3 min
Run 600 m 70% effort
Rest 2 min
Run 400 m 80% effort
2 min Calf stretch each leg

WOD:
10 x 200m Sprints
1:2 (Work to Rest)
* :45 sec sprint equals 1:30 rest

Cool Down:
Barbell Calf Rolling

May 1, 2013

Warm Up:
Group Warm Up

Skill/Strength:
5x3 Weighted Pull Ups (should be heavier load than last week)
*Modify with Pull up modification skills if you aren't there yet

WOD:

**HERO WOD**
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT"
Five rounds for time of:

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