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Friday, 27 Mar 2015 (1200)

March 27, 2015

We will meet inside today since it is going to rain all morning.

Warmup:
500M row
mobility
3 min – 10 jumping jacks, 10 situps, 10 pushups

WOD 1: 3 x 10 bench press

rest 3 minutes

WOD 2: 5 rft –
10 Pullups
10 DB Shoulder Press (#45/25)

rest 3 minutes

WOD 3: 7 rft –
5 burpees
5 toes to bar

Friday, 27 Mar 2015 (0730)

March 27, 2015

W/U:

Lap/Cals/Stretch

3 Rds

3 HSPU

7 dead hang pullups

10 jumping sqts

WOD:

5 Rounds for Max Load:

Each round = 7 sets of the Bear Complex

1 set of the Bear Complex = 1 deadlift, 1 hang power clean, 1 front squat, 1 push press, 1 back squat, 1 back rack press

You must hold on to the bar for the entire round.

Thursday, 26 Mar 2015 (1200)

March 26, 2015

Ok, folks.  The plan will be to meet in the garage.  However, if it is pooring down rain, we will stay in the gym.  Today will be a recovery/rehab/mechanical improvement day.

Warmup:
4 laps or 1000M row
mobility
4 min of small muscle recruitment work – 7 weighted rear-deltoid flys, 7 weighted forward overhead rear deltoid flys, 7 weighted externally rotated pectoral flys (on bench) – use a lite weight for these movements, #5-10 pounds in each hand.

WOD: 4 rounds (not for time) –
10  “push press dip” mechanics improvements (use 75% bodyweight held in front rack position)
30 second overhead hold (use “push press dip” weight and wide grip for the overhead squat)
10 calf raises (use “push press dip” weight held on back)
200M straight leg row (maintain upright position, use back and arms to row – no legs)

Cool down – partner foam roll and stretch

Thursday 26 March 2015 (0730)

March 26, 2015

Two benchmark WODs today!  Grab that log book and aim for a new PR!

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders

Sit-ups

Rest no more than 5 minutes. 

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings 
12 Pull-ups

Wednesday, 25 Mar 2015 (1130)

March 25, 2015

Meet outside at 1130.  Nic Hartmann is leading class.

WOD 1: 3-2-1-1-1 OVHD Squat

WOD 2: AMRAP 7
10 Burpee Box Jumps
10 Power Cleans (#115/85)

1 Minute rest

AMRAP 7
10 Box Step Overs
10 Shoulder to Overhead (#115/85)

Wednesday March 25th (0700)

March 25, 2015

Warmup

Lap/cals/stretch

WOD

For time

Run 400m

51x Pull-ups

51x Push-ups

Run 400m

51x Sit-ups

51x Squats

Run 800m

Tuesday, 24 March 2015 (1200)

March 24, 2015

Plan on meeting outside in the garage again today.

W/U:
Run 2 laps
Stretch/Cals
3 rds:
10 PVC Pass Throughs
10 OVHD PVC Squats
10 Situps

WOD:
100M Front Rack Walk (185/125)
30 T2B
100M Front Rack Walk (185/125)
30 Medball Alt. Push-ups
100M Front Rack Walk (185/125)
30 Medball ABMAT Situps
100M Front Rack Walk (185/125)
30 Ring Dips
100M Front Rack Walk (185/125)
30 Front Rack Walking Lunges (135/95)

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