Monday, July 28, 2014

WOD 07/29/14

Skill work: Toes to bar: Achieve 15-30 TTB, for quality

WOD: 4 rounds for time of:
400 m run
10 Deadlifts @ bodyweight

Sunday, July 27, 2014

WOD 07/28/14

Shoulder Press 9x3 @ 85% 1 RM

WOD: 3 rounds for time of:
20 Box jumps
20 Burpees
20 KB swings (53/35 lbs)

*There is no yoga this week, but it will resume regularly in August on Mondays and Wednesdays at 8:30 am.

Saturday, July 26, 2014

WOD 07/26/14

Skill work: Rope Climbs, 3-5 ascents

WOD:  AMRAP in 5 min of
3 Dead hang pull ups
6 Ring dips
12 Air squats
rest 1 min
AMRAP 5 min
3 Power cleans 135/95lbs
6 push ups
12 jumping Lunges (total)
rest 1 min
AMRAP 5 min
100 M sprint
12 Kb swings (Unbroken)

Thursday, July 24, 2014

WOD 07/25/14

Back squat  9x3 @ 85% 1RM

WOD: EMOM for 12 minutes, complete:
Odd min: 10 Wall balls (20/14 lbs)
Even min: 3 Muscle ups

We are having a potluck Going-away party at 6:30 tonight for Coach Dan!  Everyone is welcome, including family and friends.

Wednesday, July 23, 2014

WOD 07/24/14

Skill work: Turkish get ups, work up to a heavy single each arm.

WOD: AMRAP in 20 minutes of:
100 m run
8 Toes to bar
12 Overhead walking lunges (each side, 45/25 lbs)
1 minute rest

Reminder: Mobility Class tonight at 6:30 pm, tonight's focus will be on knees. 
*If you have your mobile mobility kit set-up, bring it, or at least your lacrosse ball and/or VooDoo floss band.  If you have none of the above and are striving to become a Supple Leopard, start your collection today!