Friday 8-30-13

Friday 8-30-13

Warm Up

Row 500m

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Floor Press

3-3-3-3-3

Conditioning

8 minutes

1000m Row

With remaining time AMRAP

T2B

 

Thursday 8-29-13

Thursday 8-29-13

Warm Up

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

10 RFT

5 HR Push-ups

10 Wall-balls (20#/14#)

15 Russian Twists (20#/14#)

 

Wednesday 8-28-13

Wednesday 8-28-13

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Conditioning

“Nasty Nosejob”

WOD #1

7-5-3

OHS (135#/95#)

Box Jumps (30″/24″)

 

Rest 3 Mins

 

WOD #2

7-5-3

Hang Snatch (135#/95#)

Strict Pull-up

 

Cash Out

5 100m Sprints

HAPPY BIRTHDAY WOD FOR Joe “Nosejob” Maniscalco!  30!

Tuesday 8-27-138

Tuesday 8-27-138

Warm Up-

Double Unders

10 OHS

Shoulder Mobility 

Dynamic Stretches

Strength-

Snatch Deadlift

5-5-5-5-5

Conditioning-

10 min AMRAP

3 Deadlifts (185#/155#)

30 Double Unders

Monday 8-26-13

Monday 8-26-13

Warm up

400m run

10 OHS

Shoulder Mobility

Dynamic stretches

Strength

Front Squat

3-3-3-3-3

Conditioning

4 RFT

400m run

12 Thrusters (95#/65#)

10 Burpees

Friday 8-23-13

Friday 8-23-13

Warm Up

Roxanne

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Hang Cleans

5-5-5-5-5

Conditioning

14 Min AMRAP

7 HSPU

7 Burpee  Box Jumps (24/20)

7 SDHP (53#/35#)

42 Jumping Jacks

 

 

Thursday 8-22-13

Thursday 8-22-13

Warm Up

Row 500m

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Sled Push/Pull

Conditioning

1000m Row

75 Wallballs (20#/14#)

 

 

 

Wednesday 8-21-13

Wednesday 8-21-13

Warm Up

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Training

“CFT”

Find 1 RM

Back Squat

Press

Deadlift

 

Tuesday 8-20-13

Tuesday 8-20-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Rope Climb

Conditioning

12 Min AMRAP

Max unbroken Double Unders

when double under are broken do

20 Sit Ups

10 Push Ups

Scored for total amount of DU

Monday 8-19-13

Monday 8-19-13

Warm up-

400 m run

10 OHS

Shoulder Mobility

Dynamic stretches

Skill

Open gym

 Conditioning-

“Helen”

3 RFT

400m run

21 KBS (53/35)

12 Pull ups