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WOD

26
Jul

Masters Thursday

Be sure and drink plenty of water today!

Warm Up

3 rounds
100m run/200m row
5 purpees
5 pull ups
5 air squats

Balance wod

Review hang power cleans

WOD

4 rounds
10 hang power cleans
10 hand release push ups

25
Jul

Wednesday kids

Warm up:
3 Rounds
2 Forward rolls -> Four laps of 15m side to side shuffle -> 15m lunge walk -> 10m heel-toe walk

Skill work:
Duck walk drills

WOD:
AMRAP in a given amount of time of
3 Box jumps
5 Squats (on top of the box)
15m Bear crawl
100m Run

Game!

25
Jul

Wednesday 120725

20120724-200141.jpg
We’re creating an army!

Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.

Notes: Percentage is based off of 3 rep max!

-then-

3 rounds for total reps of:

2 minute AMRAP of:

5 Squat Clean to Thrusters 135/95#
25 Double-Unders

*Rest 1 minute.

1 minute AMRAP of:

Burpees

*Rest 1 minute.

24
Jul

Masters Tuesday swim WOD

20120724-135902.jpg
What’s going through this little guy’s head?

Warm Up:

Masters x3

4 lengths to the 4 ft mark of
Freestyle swim/water run
Kick with kick board
Freestyle pull or side stroke pull or water jumping to the 4 ft. mark

Youngsters x1

75 yards freestyle swim
10 jumping lunges
75 yards kick with board
10 jumping lunges
75 yards freestyle arm pull ( no kick )

Masters:

Skill/WOD

Practice frog kick at the wall
Practice putting face in the water at the wall while flutter kicking
Practice floating on back and adding a kick
Then
40 water running lengths to the 4ft. mark
10 jumping push ups from the pool’s edge
40 water running length to the 4ft. mark
100 flutter kicks hanging onto the wall
40 water running lengths to the 4ft. mark
10 under water squats to standing with an overhead clap (like a burpee clap)
Tread water
After your work out, if time permits, jump back into the water and practice.

Youngsters WOD:

2 x 25’s fast
Rest 30 seconds between each 25 yards
2 x 50’s
Rest one minute between each 50 yards
2 x 100’s
Rest 2 minutes between each 100 yards
2 x 50’s
Rest one minute between each 50 yards
2 x 25 fast
Rest 30 seconds between each 25 yards

After everyone is done, we will jump back into the pool for a 1 minute arms only water tread.
A one minute legs only water tread.
A one minute arms and legs water tread.

24
Jul

Tuesday 120724

7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.

-then-

5 rounds for time of:

9 Push Press 115/75#
12 OH Lunges 115/75#
15 Pullups

Notes: Lunges are in place and may be any combination of 6 left & 6 right.

23
Jul

Monday kids

Warm up:
3 Rounds
20 sec Jump rope
20 sec Push ups
20 sec Sit ups

Skill work:
Rack Position

WOD:
AMRAP in a given amount of time of
7 Front Squats
5 Pull ups
3 Forward rolls

Game!