WOD 082113

 

Thursday 6:30 P.M. Come do Yoga. Dr. McConnell is a fantastic yoga instructor. It will stretch all those sore muscles out from the week. You won't regret it. Bring a towel to wipe your sweat and water to replenish because I turn the fans off and make it hot yoga. Yoga mats are optional. I personally like doing it on our black mats. When we're done come jump in our pool and have a quick beer.

BUY IN
3 rounds
Row 100m
10 Ring Rows

WOD
Eva
5 Rounds
Run 800m
30 Kettlebell Swings 70/53
30 Pullups

CASH OUT
Shoulder Mob w/ Lax Ball

WOD 082013

BUY IN
Run 400 meters
15 medball cleans
Run 200 meters
10 medball cleans

Burgner warm up 45/15

WOD STRENGTH
Power Clean
5-5-5-3-3-3-1-1-1

WOD METCON
10 min AMRAP
Run 200m
10 Power Cleans @ 50%

CASH OUT
10 Candle Stick Rolls

WOD 081913

 

BUY IN
Jog 100 m
Sprint 100m
Jog 100m
Sprint 100m
40 air squats
Hip Stretches

WOD
5 min AMRAP
5 Back Squats @ 80%
10 Situps

Rest 2 min

5 min AMRAP
5 Back Squats @ 70%
10 Situps

Rest 2 min

5 min AMRAP
5 Back Squats @ 60%
10 Situps


CASH OUT
5 wall walks to 30 sec handstand hold

081613 WOD

 

BUY IN
3 Rounds
25 Double Unders
10 KettleBell Swings
5 Inch Worms

STRENGTH
Deadlift
5-5-5-5

METCON
5 Rounds
7 Box Jumps 30/24
7 Push Jerks 115/75
7 Burpees

CASH OUT
Tack & Stretch Hamstrings

081513 WOD

 

BUY IN
Row 600m
20 medball clean & jerks
30 sec samson stretch

STRENGTH/SKILL
Clean & Jerk Complex
EMOM
5 min - 1 @ 70%
5 min - 1 @ 75%
5 min - 1 @ 80%



METCON
21-15-9
Kettlebell Swing 52/35
Pushups

CASH OUT
Weighted Dips
1-1-1-1-1

081413 WOD

 

YOGA Thursday @ 6:30!!! 3$ a person and all money goes towards a pool party. Come and try it, it feels awesome!!

BUY IN
Run 400 m
-- then --
3 rounds
5 pullups
10 pushups
15 squats
30 sec Samson Stretch





WOD
For time:
100 Air Squats
90 Double Unders
80 AbMat Sit-ups
70 Box Jumps, 24/20
60 Push Press, 45/30
40 Wall Balls, 20/14
30 Ring Rows
20 Burpees
10 Handstand Push Ups
Run, 400 m

CASH OUT

IT Band Mobility

081313 WOD

 

BUY IN
2 rounds
Run 400m
15 Wall Balls
10 Pass Throughs

STRENGTH
Dumbbell Push Press
5-5-5-5-5

METCON
4 rounds for time of:
5 Overhead Squats 115/75
Farmers Carry 45's/25's 100 m
15 Burpees

Rest 2 min

CASH OUT

ForeArm Tack & Smash 2min each arm

LaxBall Tack & Stretch Thoracic Spine 2min