08.30.2012

Thursday, August 30, 2012

Strength:
2x15 back squat @ 1/2 BW + 15% BW

WOD:
21-15-9
Clean - power or squat (135/95)
Ring dips

Mobility:
Super friend Day
-Calf reef
-thoracic extension

08.29.2012

Wednesday, August 29, 2012

WOD:
"Filthy Fifty"
50 box jumps (24")
50 jumping pullups
50 KB swings (35)
50 walking lunges
50 knee-to-elbow
50 push press (45/30)
5 back extensions
50 wall balls (20/14)
50 burpees
50 double unders

Top RX scores:
Ken 24:18
Libby 25:4

08.28.2012

Tuesday, August 28, 2012

Skill:
5x7 toe-to-bar, 1 min rest in between

WOD:
7 min amrap
3-6-9-12-15-18-21-....
Thruster (115/85)
SDHP (115/85)

Mobility:
Elbow bind stretch on box w/PVC
OH band flexor stretch
Wall squat

Top RX scores:
Heather - Round of 12 + 9 reps
Ken - Round of 12

08.24.2012

Friday, August 24, 2012

Skill:
1-2-3-4-1-2-3-4
OH Squat (5RM)
30 Double Unders

WOD:
Death by pullups
When you are out, switch to death by wall ball situps (25/20)

Mobility:
Couch stretch
3 min each position, each side
Hip to Ground
sit up

Top Scores:
Libby: 16 rounds
Maxwell & Drew: 15 Rounds

08.23.2012

Thursday, August 23, 2012

Strength:
10 min EMOM @ 70% 1RM
1 strict press
2 push press
3 push jerk

WOD:
For time

Row 2K

Mobility
10 min squat test

Best Times:
Emily 7:25
Zac: 7:12

Yes...she beat 90% of the boys.. :)