Monthly Archives: August 2014
Friday August 29, 2014
Warm Up
3 Rounds:
5 Wall Balls
10 Cleans
15 Sit Ups
Mats
Ladders
WOD
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
Thursday August 28, 2014
Warm Up
3 Rounds:
100m
10 Box Jumps
15 Knees to Elbows
5 Clean Pulls
Russian Swings 3×20
Bench Press 3×5
WOD – “Diane”
21-15-9
Clean Pulls
Push Press
Tuesday August 26, 2014
Bring a Dollar to class to Support the ALS drive.
Warm Up
3 Rounds:
10 Deadlift
20 Sit Ups
10 Box Jumps
Snatch 5×5
Russian Swings 3×20 (Educate)
WOD – “Chelsea”
30 Rounds for Time
5 Pull Ups
10 Push Ups
15 Air Squats
Midline
Back Extensions 3×30
Monday August 25, 2014
Warm Up
3 Rounds:
50 Double Unders/100 Jumprope
Lunge / Lunge Backwards
5 Front Squat
Burgener
Deadlift 3×10 (Educate)
Mats / Ladders
WOD – Sprint
20m Sprint
on the Minute
Every Minute
for 20 Minutes
Friday August 22, 2014
Warm Up
2 Rounds:
5 Front Squat (review)
10 Russian Twists
10 Burpees
High KneePulls/Butt Kickers
Snatch Complex x 2
Overhead Squat 3×10
WOD – “Barbara”
5 Rounds:
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups
Thursday August 21, 2014
Warm Up
2 rounds:
400m
10 Box Jumps (Educate)
10 Burpees
Burgener (Educate)
Tuck Jumps 5 x10
Front Squat 5×5 (Educate)
Mats/Ladders
WOD
3 Rounds:
400m Run
50 Air Squats