WOD Wednesday July 31, 2013

MOBILITY: Smash Calves

SKILL/STRENGTH: Snatch, 15 min to find 1 RM

WOD: "Isabel"

30 Snatch (135/95), 5 min time cap

Rest 5 min THEN

Run 800 m for time

WOD Thursday August 1, 2013

MOBILITY: Buddy Stretch

SKILL/STRENGTH: Back Squat 5x5x5x5x5 (previous 5/15) E2MOM

WOD: "Mary"

 20 min AMRAP

5 HSPU

10 Pistols (5 each leg)

15 Pull Ups

WOD Tuesday July 30, 2013

MOBILITY: Inner Elbow Smash

SKILL/STRENGTH: Floor Press (15 min to work up to WOD weight)

WOD: "Lynne"

5 Rounds for max unbroken reps

Bodyweight Bench

Pull Ups

2 min rest between rounds

WOD Monday July 29, 2013

MOBILITY: Banded Pass Throughs

SKILL/STRENGTH: Rope Climb

WOD: 1 min max power cleans (95/65)

rest 3 min

8 min EMOM

power cleans 70% of max reps (95/65)

CASH OUT:  Plank hold for time (forearms to ground- back must be straight)

WOD Friday July 26, 2013

MOBILITY:  Banded Partner Couch Stretch

SKILL/STRENGTH:  Pistols  5x5 each leg

WOD:  SURPRISE

(partner judging for No Reps)

CASH OUT:  Wall facing squat hold for time (hips below parallel, arms up)

WOD Thursday July 25, 2013

MOBILITY:  Tack and floss posterior tib (w/ barbell)

SKILL/STRENGTH:  15 min to find 1 RM front squat

WOD: 12 min AMRAP

5 Front Squat (115/75)

5 Push Press (115/75)

5 Back Squat (115/75)

5 Box Jumps (24/20)

WOD Wednesday July 24, 2013

MOBILITY: Tack and Floss Quad Smash

SKILL/STRENGTH: Round Robin Row, teams of 3, 10 min, each row 100m , keep rotating, watch form, straight backs, damper setting 7

WOD: "Helen"

3RFT

400 m Run

21 KBS (55/35)

12 Pull Ups 

( Form will be judged and no reps will be issued.  Arms must be locked out at the top of KBS and Pull Ups chin MUST be over the bar and arms fully extended at the bottom.  Rx is earned, not given.)