Monthly Archives: July 2014

8.1.14

8.1 Mobility Work (Wrists/Shoulders/Hips/Ankles) Movement Prep For Time (No Cap) 100 Thrusters (95/65) 5 Burpees EMOM THEN 8min Tabata – Push-Up’s & Sit-Up’s Stretch. 8.2 Group Stretch Movement Prep Partner WOD – Coaches choice Stretch.

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7.31.14

7.31 Group Stretch Warm Up – On Turf – 3 people at a time High Knees – Down & Back Skip for Height – Down Skip for Distance – Back Shuffle Heel Touch – Left Foot Lead – Down Shuffle … Continue reading

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7.30.14

7.30 Group Stretch/Mobility Work (Ankles/Hips/Shoulders) Warm Up – 4 rounds – 20 sec each Push-Up’s Sit-Up’s Air Squats 35 min Cap 100 DU/200 Singles 090 Mountian Climbers 080 Sit-Up’s 070 Air Squats 060 KB Swings (53/35) 050 Wall Balls (20/14) … Continue reading

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7.29.14

7.29 Group Stretch Movement Prep Nancy 5RFT 400M run 15 OH Squats (95/65) 2 – Power Clean x 1/Push Jerk x 2 – EMOM 6 Min – 70% 1rm Stretch.

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7.28.14

7.28 Group Stretch Warm Up – 2 rounds – 30 sec each Air Squats (Knees and feet together) Good Mornings Sit Up’s Glute Bridge Hold Push-Up’s Back Squat – 5-5-3-3-3-1-1-1 – Start at 50% and finish at 90-100% – 15 … Continue reading

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7.26.14

7.26 Group Stretch Movement Prep Partner WOD – Coaches choice Stretch.

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7.25.14

7.25 Group Stretch/Mobility Work Movement Prep 3 Position Snatch – Top to Bottom – 75% 1rm – EMOM 10 min 2RFT 10 SDLHP 08 Front Rack Walking Lunges (95/65) 06 T2B 400m Run 06 T2B 08 Front Rack Walking Lunges … Continue reading

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7.24.14

7.24 Group Stretch Musical Wall Balls & The Plank Game Dead Lift – 5-5-3-3-3-1-1-1 – Start at 50% and finish at 90-100% – 15 min to complete 12 min AMRAP 12 Power Snatches (95/65) 15 Ring Dips 18 Sit Ups … Continue reading

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7.23.14

7.23 Group Stretch Warm Up – 3 rounds – 30 sec each Jumping Air Squats Good Mornings Push-Up’s Flutter Kicks 5 Strict C2B – EMOM – 10 min (Tape Up if you’re scaling) 5 RFT 10 Box Jumps 10 Hollow … Continue reading

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7.22.14

7.22 Group Stretch Movement Prep Elizabeth 21 – 15 – 9 (135/95) Cleans Ring Dips 3 Push Press – EMOM – 7 min – 80% 1rm Weakness Practice. Your coach will choose one for you to work on. Stretch.

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