Monday 9-16-13

Monday 9-16-13

Warm up

Double unders

10 OHS

Shoulder Mobility

Dynamic stretches

Strength

OHS

4-3-2-1

Conditioning

3 RFT

50 Wallballs (20#/14#)

50 Double Unders

50 Sit ups

15 min cap

Friday 9-13-13

Friday 9-13-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Push Press

3-3-3-3-3

Conditioning

13 min AMRAP

3 Clean and Jerks (135#/95#)

30 Double Unders

3 HSPU

 

Thursday 9-12-13

Thursday 9-12-13

Warm Up

Roxanne

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

10 min AMRAP

10 Burpees

20 Sit ups

Wednesday 9-11-13

Wednesday 9-11-13

In remembrance of all those who gave their lives on September 11…

Warm up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Conditioning

*HERO WOD*

“Loredo”

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run

6 RFT

35 Minute cap

Tuesday 9-10-13

Tuesday 9-10-13

Warm up

Jumping jacks

10 OHS

Shoulder mobility

Dynamic Stretches

Strength

Hang Cleans

5-5-5-5-5

Conditioning

21-15-9

Deadlifts (225#/185#)

Pull ups

Monday 9-9-13

Monday 9-9-13

Warm up

500m Row

10 OHS

Shoulder mobility 

Dynamic stretches

Conditioning

“Fight Gone Bad”

3 Rounds

Wallballs (20#/14#)

SDHP (75#/55#)

Box Jumps (24/20)

Push Press (75#/55#)

Row (cals)

1 min each station 

scored for total reps 

Friday 9-6-13

Friday 9-6-13

Warm Up

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Agility Ball

OPEN GYM

Conditioning

8 min AMRAP

8 Push-ups

10 MBC (20#/14#)

12 Sit-ups

Thursday 9-5-13

Thursday 9-5-13

Warm up

500m Row

10 OHS

Shoulder mobility 

Dynamic stretches

WOD # 1

Row 2K for time 

WOD # 2 

100 Pull ups for time 

 

Wednesday 9-4-13

Wednesday 9-4-13

Warm up-

400m run 

10 OHS

Shoulder mobility

Dynamic stretches 

Strength

Push Press

4-3-2-1

Conditioning– 

400m run

then

15-12-9-6-3

Cleans (95#/65#)

Push press (95#/65#)

then

400m run 

Tuesday 9-3-13

Tuesday 9-3-13

Warm up

Double unders 

10 OHS

Shoulder mobility 

Dynamic stretches 

Skill

Plank hold

Conditioning

2 RFT

50 Double unders

40 Wallballs (20#/14#)

30 Sit ups

20 Push ups

10 Burpees