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