May
18
Warm Up
Jump Rope 2 minutes
2 rounds
30 second couch stretch
10 leg swings
10 lunges
WOD
50 Air squats
run 400
40 Back Squats 95/65 cc 135/95
run 400
30 front squats 95/65 cc 135/95
run 400
20 ohs 95/65 cc 135/95
run 400
10 burpees
Overhead Squat tutorial
l
Mobility Wod
May
16
Warm up
Run 400 meters
3 rds
10 meters stretching lunge
10 pass thru
30 second couch stretch
WOD
21 15-9
Sumo Deadlift High Pull 115/75
Push Press 115/75
Rest 2 minutes
3 rds
1 minute Max Reps Ab Mat Situps
1 minute rest
Score time on part 1 and max reps on part 2
sumo deadlift high pull demo
Couch Stretch Mobility Wod
May
15
Warm Up
3 minutes of jump rope
3 rds
10 pass thru
30 second band shoulder stretch
16 minutes AMRAP
10 pullups
10 pushups (chest to deck)
Start each round at beginning of the minute.
Glassman explains ideas of Kipping Pullups
Mobility Wod
May
14
Warm Up
3 Rounds
10 sprints
10 butt kickers
10 leg swings
30 second hand stand hold
WOD
BLAKE
4 rounds
100 Ft overhead walking lunges 45/25
30 box jumps 24/20
20 wallballs 20/14
10 HSPU
BLAKE
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Mobility WOD
May
11
We are having a special girl scout event!!!!! Last Class will be at 5:30!!!!!!!
May
10
Warm up
run 400 meters
10 pass thru
10 pvc overhead squats
10 leg swings
Wod
20 Minutes AMRAP
10 Pullups
lunge to barbells
10 Push Press 115/75
lunge to wall balls
10 wall balls
sprint out door touch fence sprint back to pullup rack
May
09
Warm Up
3 minutes jump rope
2 rds
10 sprints
10 push ups
10 tuck jumps
3 rds
3 deadlifts (working way up to WOD weight)
WOD
For time
5 rounds
5 deadlifts 275/185
10 burpee box overs 24″/20″
Burpee Box Over Demo
Mobility Wod Dip Recovery
Part 2
May
08
Warm UP
3 mins jump rope
3 rds
10 meters butt kicker
10 meters toy soldiers
WOD
Run 1600
50 ab mat situps
25 toes 2 bar
Run 1200
40 ab mat situps
20 toes 2 bar
Run 800
30 ab mat situps
15 toes 2 bar
Run 400
20 ab mat situps
10 toes 2 bar
Mobility WOD
May
07
Today we are doing our one hero for the week!!!!
Warm Up
3 rounds
10 sprints
10 stretching lunges
10 pass thru
WOD
Wilmot
6 rounds
50 air squats
25 dips
WILMOT
Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
Mobility WOD
May
04
Saved the best for last!!!
Warm up
3 minutes of jump rope
3 rounds
10 step ups
10 stretching lunges
10 pass thru
30 second sampson stretch
WOD
Whitten
5 Rounds for time
22 kettle bell swings 2/1.5
22 box jumps 24/20
run 400
22 burpees
22 wall balls 20/14
WHITTEN
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Box Jump Prep Mobility
!
|
|
|
