Warm up
Run 400m
OHS
KBS
Pull ups
Dips
Skill
Review: jump lunges &
battle ropes
WOD
3 rounds of one minute of
work followed by one minute rest:
·
Jump lunges
·
KBS
·
Battle ropes
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Day#16 Tuesday
Warm up
Parallette tuck or L-sit
Parallette push ups
Parallette jump overs
Skill
DB floor press
WOD
Three
rounds of:
Floor press
30 reps
Run 400m
Monday, July 23, 2012
Sunday, July 22, 2012
Today is the day!
The baby is coming!!!
PT sessions Canceled for Monday & Matt will be covering for classes.
Day#15 Monday
Monday
Warm up
Strict pull ups
Strict ring dips
Strict toes to bar
GHD back ext
OHS with barbell
Skill
Movement standards for box
jumps and toes to bar
WOD
For time:
21-15-9
Toes to bar & box jumps
Cash out:
3 rounds of:
Max effort strict pull ups
Saturday, July 21, 2012
Day #13 Saturday
Warm up
Run 400m
AB mat sit up
GHD back ext
Dips
Push ups
OHS
Skill
TEAM selection & WOD briefing
TEAM WOD
(TEAMS of 3)
3 minute AMRAP
MB relay
3 minute AMRAP
Wall ball (ball hit ground the TEAM losses 5 points)
3 minute AMRAP
Pull ups
Friday, July 20, 2012
Day #12 Friday
Warm up
Single arm DB press
Plate famers carry
GHD back ext
OHS barbell
Skill
Stone ground to shoulder
WOD
Complete the following (15 minute CAP):
100 push press
50 stone ground to shoulder
75 KBS
Thursday, July 19, 2012
Day #11 Thursday
Warm up
Hold the following the
positions:
·
Tuck
·
Pike
·
Straddle
·
Hollow
Skill
Muscle ups
WOD
12 minute AMRAP
Run 200m
Muscle ups 2-4-6-8…..
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