13 May 13- Teamwork! “The Girls” Relay

Warm up:

(PARTNER)– Planks (DEMO), Med Ball Toss, Supine Partner Leg Throws (DEMO), Leap Frog

Mobility:

(PARTNER)– Cat Stretch on Box, Assisted Shoulder (DEMO) and Chest Stretches (DEMO), Wrist Stretches

Review:

Thrusters & Jerks

WOD:

“The Girls- Team Relay” (Teams of 3)

Each teammate will complete one of the following WODs:

1- Fran: 21-15-9 , Thrusters (95/65) & Pull ups

2- Grace: 30 Reps, Clean & Jerks (135/95)

3- Karen: 150 Wall Balls (20/14)

Team members will choose their WOD and set up their stations in order, from Rig to Jump Rope Wall. Teammate #2 will begin Grace when #1 begins their second round of thrusters.    Teammate #3 will begin when #2 has completed 15 clean and jerks. The total relay time is counted when the final team member completes Karen.

10 May 13- Funky socks and Farmer’s Carries… TGIF!

Warm up:

  • High Knees, High Leg Kicks, Toe Walks, Heal Walks, Butt Kicks, Side Shuffles, Soldier Walks (DEMO)

New Skill:

  • Farmers Carry, Pinch Grip w/ Plates (DEMO)

Strength:

  • Farmers Carry 45/25# Plates, redline to redline x 6

WOD:

Lactic Shuttle

Run Outdoor track

Rain Alternative–Bike or Row

  • Slow 30 Sec
  • Fast 30 Sec
  • Slow 30 Sec
  • Fast 1 Min
  • Slow 30 Sec
  • Fast 1:30
  • Slow 30 Sec
  • Fast 2 Min
  • Slow 30 Sec
  • Fast 1:30
  • Slow 30 Sec
  • Fast 1 Min
  • Slow 30 Sec
  • Fast 30 Sec
  • Slow 30 Sec

Slow = 25% Pace

Fast = all out effort!

Have a great weekend, Warriors!

09 May 13-Team Angie

Mobility:

  • Rolling Thoracic Spine and Legs

Warm Up:

  • Shoulder Rotations, Inch Worms, Planks, V-Snaps (DEMO), Supermans, Twisting Lunges

Skill Review:

  • Beat Swings/Kipping Pull Ups

WOD:

Team Angie Chipper (teams of 3 or 4)

  • 100 Pull ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Squats

Each member of the team will complete 100 reps of each exercise as follows. Each exercise within the WOD will be its own station. Each team member will begin the WOD at a station. When time begins, each member will complete 100 reps of their assigned movement, then move to the next station.  This will continue until each member has completed 100 reps of each exercise.

 

08 May 13-Wall Walking

Warm Up:

  • Jump Rope, Partner Hollow Rocks, Dive Bomber Push Ups

Mobility:

  • Cat Stretch w/ Bent Elbows and Straight Arms, Bar Mash on Calves and Achilles, Banded Hip/Hams

Strength: 

  • 5-5-5 Push Press

Skill Review:

WOD:

4 rounds for time of:

  • 10 Wall Walks
  • 10 Toes to Bar
  • 20 Box Jumps 24/20″

07 May 13–Ups & Downs on Tank Top Tuesday

Mobility:

  • Rolling Posterior Chain/ IT Band/ Quads, Wrist Stretches, Alternating OH Lat Stretch (DEMO)

Strength:

  • Strict Pullups, 3 x Max Reps, rest 90 seconds between rounds

Warm Up:

  • Dynamic movements, PVC 

Review:

  • Cleans- Power & Squat

WOD:

  • 5 Rounds for time of:
  • 5 Power Cleans 135/95#
  • 10 Slam Balls 40#/30# (DEMO)
  • 15 Burpees