7.11.13 Thursday

OPEN GYM!!!!

Make up a missed WOD or work on a skill.  Coach will be there to help you!!

7.10.13 Wednesday

Wednesday 10 July

*** 10 Mins MOBILITY ***

SUMO your groin 

Pigeon on the box 

3 min Squat test, if u stand u do 5 burpees

BETTER

3 Rounds

10 Toes to Bar

10 Squat jumps (45/35)

10 HR Pushups

10 Wall Balls (20/14)



Awesome job Wendy!!

7.13.13 Saturday

Mobility

Shoulder distraction, front rack, and hamstring with the band 90 sec each. Hamstring stretch with the kettlebell behind the back 90 sec.

Mod Hansen

3 Rounds

30 KBS (53/35)

30 Burpees

30 Sit-ups 

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

7.12.13 Friday

STRONGER

3 Rounds CLEAN Grip Barbell Pilates

Rest 1 min between rounds

3 RDL

3 Clean pulls from below the knee

3 Power cleans from below the knee

3 Presses behind the head

3 Back Squats

3 Lunges Left

3 Lunges Right

3 Hang Cleans

3 Cleans from below the knee

BETTER

20/10 Tabata 6 Rounds

Rest 1 minute between movements

Box Jumps (24”/30”)

Lunges

DB Snatches (choose #)

7.9.13 Tuesday

Mobility

Shoulder distraction, front rack, and hamstring with the band 90 sec each. Hamstring stretch with the kettlebell behind the back 90 sec.

BETTER

15 MIN AMRAP

8 Goblet Squats (53/35)

8 Pull ups

8 Burpees

8 Cleans (115/75)

7.8.13 Monday

*** DELOADING WEEK***

Fantastic job with testing out the Front Squat last week!! Now we will scale it back for a few days to prepare for our upcoming CLEAN cycle.  Light on the weights this week followed by a 1RM CLEAN test next week!! PRs are on the way!!

 MOBILITY

SUMO your groin (band on pull up bar, plate on knee)

Pigeon on the box (ankle on box, belly button to ankle then knee and shin on box, belly button to shin)

3 min Squat test, if u stand u do 5 burpees

 

BETTER

5 Rounds

10 Pistols

20 KBS (53/35)

30 Situps

40 Double Unders

07.06.13 Ferry Landing WOD

** WOD at the HIGH STREET FERRY LANDING***
                                          10am!!

Continue down High Street toward Downtown, follow it to the end and you will be at the High Street Ferry Landing (approx. 2.9 miles).  Parking is free in the garages on the weekend!

WOD

3 rounds:

15 Burpees
15 Med Ball Cleans (14/20)
15 KBS (53/35)