Friday, May 10, 2013

MAY 11



WU: 2 rounds
400m run, 20 dbl unders, 10 body glides
Skill: MU progression
WOD: AMRAP 15
8 Ring dips
10 Box jumps 24/20
Cash Out: Practice OHS

Thursday, May 9, 2013

MAY 10



WU: “Annie” 12 Min Max
50-40-30-20-10
DU’s
Sit Ups
Skill: KB swings
WOD: AMRAP 18
5 Press 115/75
10 T2B
15 KB 53/35
Cash Out:
15 GHD Situps
15 GHD Back Extensions

Wednesday, May 8, 2013

MAY 9



WU: 100 SU, 10 body glides
Skill: Bar roll
WOD: AMRAP 13
5 DL 185/155
5 Bar roll
1 Inside bldg length walking lunge 35/25
200m sprint
Cash Out: 1000 M Cool Down Row

Tuesday, May 7, 2013

MAY 8



WU: Mobility Dynamic Stretches As Group
Skill: Kipping pullup
WOD: MURPH
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Cash Out:
Foam roll and lacrosse ball work – hamstrings, quads, and shoulders

Monday, May 6, 2013

MAY 7



WU: 2 Bldg lengths bear crawls, then
3 x 10 Body Glides and Air Squats, then
PVC WU
Skill: Thruster
WOD: 5-5-5-5-5 Bear Complex
One rep = SC or PC to a thruster. From overhead position, load bar onto back and perform another thruster. Weight should be challenging but light enough for proper form throughout.
Cash Out: 3 x 10 ring rows

Sunday, May 5, 2013

MAY 6



WU: PVC WU, then 3 Rds
10 pushups
10 squats
10 pullups
Skill: Rowing Practice
WOD: Run and Row
400m run
500m row interval (5 intervals, I minute rest between intervals)
400m run
Cash Out:
Wall ball abs