Tuesday, November 25, 2014

WOD 11/26/14

Box Squat: Below parallel, 12x2 @ 80% 1RM

WOD: For time:
30-25-20-15 of:
Air Squat
Russian KB swings (70/53 lbs)

Post WOD mobility: Quad smash and couch stretch

Thanksgiving week schedule:
Wednesday: 6:30 pm Strength class cancelled, all other classes run as regularly scheduled
Thursday: Closed all day
Friday: 6:00 am and 8:30 am classes cancelled, all other classes run as regularly scheduled

Sunday, November 23, 2014

WOD 11/25/14

Skill Work: Achieve 10 forward rolls for quality

WOD: AMRAP in 18 minutes of:
25 Double unders
15 Wall balls (20/14 lbs)
5 Muscle ups

Post WOD mobility: Calf Smash and stretch

6:30 Strength Class
Lift: 20-15-10 Push press

Thanksgiving week schedule: All days will run a regular schedule except:
Wednesday: 6:30 pm Strength class cancelled, all other classes run as regularly scheduled
Thursday: Closed all day
Friday: 6:00 am and 8:30 am classes cancelled, all other classes run as regularly scheduled

Saturday, November 22, 2014

WOD 11/23/14

WOD: 4 rounds for time of:
10 Chest-to-bar pull ups
12 Ring push ups
14 Goblet Squats (70/53 lbs)
400 m run

Mobility/Skill work:
Test Squat
2 minute Hip Capsule Distraction
20 Sit Up to Straddles
20 Squats
Re-Test and hold bottom of Squat  2 minutes
*Courtesy of Gymnastics WOD

Thursday, November 20, 2014

WOD 11/21/14

Low bar Back squat: Work to a heavy single

WOD: EMOM for 12 minutes complete:
1 Squat Clean @ 80% of 1 RM
6 KB swings (70/53 lbs)

Post WOD mobility: Quad Smash and stretch

Thanksgiving week schedule: All days will run a regular schedule except:
Wednesday: 6:30 pm Strength class cancelled, all other classes run as regularly scheduled
Thursday: Closed all day
Friday: 6:00 am and 8:30 am classes cancelled, all other classes run as regularly scheduled

Wednesday, November 19, 2014

WOD 11/20/14

WOD:
3 Rounds for time of:
40 Double unders
30 Push ups
20 Toes to bar
10 Ground to shoulder with atlas stones

Mobility/Skill work:
20 Sit Up to Straddles
Hold Pancake Split, 2 minutes
10 Sit Up to Straddles  
Hold Pancake Split, 1 minute
*Courtesy of Gymnastics WOD