WOD Tuesday May 21, 2013

MOBILITY: Tricep Smash

SKILL/STRENGTH: Snatch Balance

2x2x2x2x2  

In case you don't remember Snatch Balance, watch this video

WOD:

10 RFT

200 m run

3 Snatch (95/65)

WOD Monday May 20, 2013

MOBILITY: Shoulder Rib Fix

SKILL/STRENGTH: 3 x 5 KB Clean each hand

(Here is a video demo of the KB clean)

WOD: 8 min AMRAP

8 Push Press (115/75)

8 Medicine Ball Cleans (20/14)

8 KTE

CASH OUT:  Hollow Rock Hold For Time

WOD Friday May 17, 2013

MOBILITY: Roll all 360' around the knee with pain ball

SKILL/STRENGTH: E2MOM 5 Thrusters- 10 min to find 5RM

WOD: "Jackie"

1000m row

50 Thrusters (45/35)

30 Pull Ups

WOD Thursday May 16, 2013

MOBILITY: Roll calves out on foam roller, 2 min each leg

SKILL/STRENGTH: 10 min to find 7RM Deadlift 

WOD: 2 RFT

30 Deadlift (80% of 7RM)

25 Body Complex Progressions (airsquat, push up, sit up, superman, tuck jump)

WOD Wednesday May 15, 2013

MOBILITY: Banded sumo stretch

SKILL/STRENGTH: Grip work on the bar

WOD:  Individual Chipper

75 Power Cleans (95/65)

75 Burpees  (95/65)

Even minutes work on power cleans, odd minutes work on burpees 

EMOM-3KBS (55/35)

Score is time of completion.

WOD Tuesday May 14, 2013

MOBILITY: Reset YOur Knee, click here to watch the video on how to do this

SKILL/STRENGTH: 15 min to find 5RM Back Squat

WOD: 3 RFT

20 Wall Balls (20/14)

25 Superman

30 weighted OH walking Lunges (25/15)

WOD Monday May 13, 2013

MOBILITY: ITBand Roll 2 min each side

SKILL:  5 min to work on month's challenge/set up for WOD

WOD:  "Katrina Galbraith Lawrence WOD"

34 Box Jumps for Justus (24in/20in)

6 RFT:

14 Kettlebell Swings (55/35)

12 Front Squats (135/95)

11 HSPU

8 Burpees 

3 Squat Cleans (135/95)  

1 Thruster (135/95) 

THEN:

36 Box Jumps for Katrina (24in/20in)

* Rep = Children’s and Parents’ Ages* Rounds = Number of Children

 For the whole story, you can click here:

http://www.indiegogo.com/projects/inspiring-mother-of-6-dies-in-childbirth-help-family-let-s-blow-out-the-goal