Friday September 28

Partner Carries

Warm Up

3 Rounds
5 Tire Flips inside
9 Push Ups
13 Squats



Skill

5 min of Head Stand Practice

3 Lengths Partner Carries ( Modified is 45 lbs overhead plate carries ) at least try with someone in class, including Amanda

WOD

5 Rounds of:

7 Kettle Bell Swings
5 Hand Stand Push Ups
3 Pistols each leg
1 Rope Climb

Thursday September 27

http://www.youtube.com/watch?v=iJJCZs_YMZk&sns=em




Warm Up

1000 m Row

Skill -  (15 min)

7 - 5 - 3 Squat Snatch

WOD

5 Rounds

12 Front Squat (155/105)
9 Box Jumps (24/20)
6 Toes 2 Bar

Wednesday September 26

4 Length Walking Lunges with (45\25 lbs plates)
20 Wall Ball
Partner Stretching:
CrossOver
Lateral Splits
Shoulder stretch arms squished and pushed up behind

WOD

30 - 20 - 10

Wall Ball

Pull Ups



Then


Deadlift



7 -5 - 3
(be safe if you are rounding your back drop the weight the trainer will let you know, it is so silly to go so hard in weight to advance a PR and then get injured) Listen to your trainer!

Tuesday September 25

Warm Up

3 Rounds of
2 Lengths lateral Bear Crawl
2 Rope Climbs
30 Squats


10 min Head Stand Work

Spend 10 min working on head stands. Try with feet against the wall and hands on the floor making a triangle with your hands and head.

If that is easy try the same in the middle of the floor. The. Try with hands clasped behind your head make the triangle with your forearms. Give it a shot. Practice forward tumbles before moving away from the wall. A tumble is the safe exit from a headstand. :-)



"Christine"

3 Rounds For Time

500 m Row
12 Deadlifts (body weight)
21 Box Jumps (24/20)

Monday September 24

Squat Clean

Traveling has been difficult. It is easy to miss everyone even with everyone's corks! Look forward to the a junction Competition.


Warm Up:

500 m Row
4 Lengths bear Crawl
4 Lengths Inch Worm


Angie with a twist.

50 Pull Ups Every time a set is broken 3 Squat Snatch (135/95)
50 Push Ups Every time a set is broken 6 Squat Clean (135/95)

50 Sit Ups every time a set is broken 9 Double Unders 

50 Squats brake is you need

Complete the the Snatch / Clean / Double Unders after the end of each completed movement as well, even if all 50 reps were completed without breaking.