5/31/11 WOD

Warmup
1000m Row/Run
200 Double Unders

SMR/Foam Roll
Glutes
Quads
Mid Traps

Core
3 Rounds
15 Core Twist 35/20
15 S/B Core Rotation 35/20

Skill/Strength
Clean
2-2-2-1

WOD
1 Round of Cindy
“5 Pullups
10 Pushups
15 Squats”
1 Clean and Jerk 155/95
1 Round of Cindy
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
Etc…
Until 10 clean and Jerks
For Time

Memorial day hours!

Monday Memorial day hours will be from 8am to 11am, class at 9. Have a great weekend everyone!

5/28/11 WOD

Warmup
1000m Row/Run
200 Double Unders

SMR
Mid Traps
Quads
IT Band

Core
3 Rounds
15 GHD Back Ext
15 S/B Hamstring Curl
15 S/B Toe Bridge

Skill/Strength
Kip Up

WOD
15 Burpees
15 KB Swings 55/35
15 Pushups W/ Release
5 Rounds For time

5/27/11 WOD

Warmup
1000m Row/Run
200 Double Unders

SMR
Glutes
Hamstrings
Calves

Core
3 Round
15 V ups
15 Hollow Bodies
15 Crunches

Skill/Strength
Strict Press/Push Press/Push Jerk
3-3-3-3

WOD
15 Kettlebell Thrusters 55/35
50 Prowler 90lbs
200m  Run
AMRAP 20

*15 Kb thrusters total not each arm.

5/26/11 WOD

Warmup
1000m Row/Run
200 Double Unders

SMR
First Rib
Pec Minor
Calves

Core
3 Rounds
15 GHD Back Ext
15 Good Mornings
15 S/B Hamstring Bridges

Skill/Strength
Deadlift
3-3-3-1

WOD
GHD Back Ext
Ring Dips
Box Jumps
OHS 95/55
1 min each for 5 Rounds

5/25/11 WOD

Warmup
1000m Row/Run
200 Double Unders

SMR
Quads
Glutes
Adductors

Core
3 Rounds
15 DB Core Twist 35/20
15 S/B Core Rotation 35/20

Skill/Strength
Hang Power Snatch
3-3-3-1

WOD
25 Straight Leg Situp
25 S/B Pikes or Toes to Bar
25  H.P. Snatch
5 Rounds For Time

5/24/11 WOD

Warmup
1000m Row/Run
200 Double Unders

SMR
Glutes
Lats
Quads

Core
3 Rounds
15 GHD Back Ext
15 Good Morning
15 S/B Hamstring Curls

Skill/Strength
Clean
3-3-3-3

WOD
3 Squat Cleans

155/95

3 Push Jerk 155/95

50

Double

Unders
AMRAP 15

Then Tabata Squats

5/23/11 WOD

Warmup
1000m Row/Run
200 Double Unders

SMR
Mid Traps
Adductors
Quads

Core
3 Rounds
15 GHD Situps
15 S/B Planks
15 S/B Knees to Elbows

Skill/Strength
Back Squat
3-3-3-3

WOD
400m Run
15 Ring Pushups
15 Pullups
5 Rounds for Time

5/21/11 WOD

Warmup
1000m Row/Run
200 Double Unders

SMR
Quads
IT Band
Mid Traps

Core
15 GHD Situps
15 S/B Knee to Elbows
15 S/B Planks

Skill
Air Squat

WOD
For time:
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
All at 95/65lbs
~For every minute on the minute you have to perform 4 burpees.

5/20/11 WOD

Warmup
1000m Row/Run
200 Double Unders

SMR
First Rib
Mid Traps
Quads

Core
3 Rounds
15 GHD Back Ext
15 Good Mornings (bb)
15 OHS (bb)

Skill/Strength
OHS
1-1-1-1

WOD
10 Squat Snatch 135/85
50m Prowler/50m Farmers Walk
200m Run
5 Rounds For Time