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Proper Squat Form!

October 23, 2014

Guys it’s so easy a baby can do it! All kidding aside a good little reference.

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Thursday, 23 Oct 2014 (*1130*)

October 23, 2014

Please note the 1130 WOD time for our Thursday Fun Day!

Warm-up:
Jog to garage/2 laps
Cals/Stretches
3x: 5 kipping swings, 10 KB Good mornings, 15 Air Squats

WOD: Deck of Cards (Group will divide into 2 teams)
Hearts – KB Swings
Diamonds – Weighted Lunges (45/25)
Spades – Pull-Ups
Clubs –¬†Burpees

Thursday, 23 Oct 2014 (0700/0730)

October 23, 2014

W/U:
Lap/Cals/Stretch
3 Rds
10 PVC pass thru
12 Push Ups
15 Air Sqt

WOD:
For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 double unders

Wednesday, 22 October 2014 (*1130*)

October 22, 2014

Please make a note of the 1130 starting time for today’s WOD.
W/U:
Run lap around garage
Cals/Stretch
3 rds:
10 Pushups
10 PVC Pass Throughs
10 PVC OVHD Squats

WOD 1: 10-10-10-AMRAP (3 sets of 10; on the 4th and final set go until failure)
Dumbbell Bench Press (Find a weight that challenges you but isn’t terribly difficult)

WOD 2: 21-15-9
Burpee Pullups
Calorie Rows
Ring Dips

Wednesday October 22nd (0700

October 22, 2014

No AM class gang. Not feeling well. See you Thursday!

Tuesday, 21 October 2014 (1200)

October 21, 2014

Sorry for the late post, had a medical appointment.
Run lap around garage
Stretch/cals
W/U:
500 M Row

WOD: 20 Min EMOM
Min. 1 (2) Bear Complexes (165/105)
Min. 2 25 ABMAT Situps (Use Medball if you are feeling up to it)
(Rotate these two movements for the entire 20 Min.)

Tuesday October 21st (0700/0730)

October 21, 2014

Warm up
200M Run
3 rounds
10 Push ups
10 Air Squats
10 PVC pass through

WOD

“Dealer’s Choice”
75% BW and 100% BW
Bench Press/ Back Squat
(You choose which lift is 75/100% BW)

20 Minutes
6 Reps On the Minute Bench Press

Followed by

6 Reps On the Minute Back Squat

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