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SATURDAY 05.19.2012

"MAN OVERBOARD"

2 rounds:

Row 250 M (pace car)

air squats

Jump-rope

Kb cleans

sit ups

Box Jumps

Kettlebell Swings

lunges



Rower is pace car. When rower finishes 250m, yell man overboard and everyone rotates to the next station.

FRIDAY 05.18.2012

"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
You must finsh one movement before moving on to the next

THURSDAY 05.17.2012

1. Front Squats

 3x5 

 

2.  Intervals

8 x 200m
rest 0:45

hold splits within 2-3 seconds

 

3. Post WOD Mobility

Do you want ruptured heel chords? Didn't think so. 10 minutes or so of this will do wonders

WEDNESDAY 05.16.2012

 

"minority report"

18 min AMRAP:
1 kb complex,
2 kb complex,
3kb complex, etc.

25m overhead 1-arm carry between rounds

complex= kb burpee, kb high pull, kb swing.

 

TUESDAY 05.15.2012

1. WEIGHTED DIPS
5 sets of 3 reps

 

2. "8MM"  
8 min AMRAP
8 Deadlift
8 ring pushups

MONDAY 05.14.2012

"Double Cream"

50/10 - 40/10 - 30/10 - 20/10 and 10/10 rep rounds; for time

Double Under
Bent Over Row (135/95) 

15min max

SATURDAY 05.12.2012

"Animal Farm"
4 rounds of:
25m duck walk
25m crab walk
25m bunny hop
25m bear crawl

Followed by 400m farmer walk (135/95)
Bar may be carried any way you want/can

Duck walk= Lunges staying low entire time
Crab walk= on hands and feet with back facing the ground
Bunny hop= broad jump
Bear crawl= hands and knees with stomach facing ground

FRIDAY 05.11.12

 "Diane"

21-15-9

Deadlift (225/135)
Hand Stand Push-Ups 

 

BEFORE: 

2min: Lacrosse on your piriformis
2min: Dowel into your top rib
4min:  Overhead Mobility (see below)

Don't dump your shoulders!

THURSDAY 05.10.12

1. Skills and Drills

10 Minutes of Double Under

 

2. ""The Commuter"

EMOTM for 15 minutes:

5-10-5 shuffle
10 Double Unders

WEDNESDAY 05.09.2012

Mark crawls on his birthday1. "Aromas Redux"

9-6-3 for Time

Deadlift
burpee

 

2. Sprint Intervals

10 x 100m

rest 0:45
hold splits within 2-3 seconds