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WOD

17
Jul

Masters Tuesday

Masters:

Skill/WOD
Practice flutter kick at the wall
Practice putting face in the water at the wall
Practice floating on stomach and back
Then…
10 push ups
30 water running lengths to the 4ft mark
20 jumping push ups from the water
30 water running lengths to the 4ft mark
100 flutter kicks hanging onto the wall
30 running laps
15 out of water walking lunges. After your work out, if time permits, jump back into the water and practice.

Youngsters WOD:

12×50’s of free style. Fifty yards is equal to two lengths of the pool. There will be an active one minute rest between the 50’s. The active rest will be explained at the pool.
After everyone is done with their wod, we will jump back into the pool for a 3 min water tread.

17
Jul

Tuesday 120717

5X3 Back Squats @ 90% – rest 90 sec.

-then-

30 KB Snatches 24/16kg
Run 800m
30 KB Snatches 24/16kg

For time.

16
Jul

Monday 120716

20 minutes to establish a 1RM Clean and Jerk.

-then-

3 rounds for time of:

20 Power Cleans 95/65#
20 HR Pushups

16
Jul

Monday kids

Warm up
3 Rounds
1 Forward Roll -> Bear crawl 10m -> Broad jump 15m -> Crab walk 15m -> Backwards lunge walk 10m

Skill work:
SDHP

WOD:
AMRAP in a given amount of time of
15 Squats
Run 100m
5 Push ups
Kick a ball through cones!

Game!

15
Jul

Sunday kids

Kids Workout of the Day

Warm up:
Mixed Tabata

Skill work:
Bench Press

WOD:
AMRAP in a given amount of time
15 Squats
10 Deadlifts
5 Knees to elbows

Game!

13
Jul

Friday 120713

15 minutes to establish a 1RM Front Squat + Push Jerk.

Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.

-then-

3 rounds for time of:

25 Jumping Squats 45#
25 Push Press 45#
Run 400m