0927:

WU: 3 rounds, 10 wall balls, 10 burpees, 10 m leapfrog.

STRENGTH:

  • DL 4×3@80% 2×2@90%
  • Push Press 4X5@80% 2X2@100% load

WOD: 10 minute amrap

  • 100 m run 2nd speed bump
  • 4 wall walk
  • 10 TTB

0915:

WU: Run 300, 10 m mobility lunges, 10 v-ups X3 rds

  • 3 rep Push Press – begin at 70% of 3rm. Add wt. every minute for 5 minutes – Post heaviest effort?

Met-con – 12 minute effort of:

  • 10 kb swings 53/35
  • 12 box jumps
  • 14 abmat wt. sit ups 25/15 plate

Mobility Minute: Mobilize the hip 2×2 min bouts.

0810: CDM coaching all AM class times Monday.

WU: 5 minutes

Exercise assessment: Aim – Must demonstrate adequate postural positioning under load. He or she will determine load to meet the eyeball test of proper form and function.

Exercises include

  • DL
  • HPC
  • FS
  • THS
  • PP or PJ
  • BS

Remember only one barbell load can be determined for use of all listed movements. Example: JJ has good form with 95lb push press but shows limited ROM and looses Midline Stability with the thruster. JJ must adjust the load to accommodate proper form for the thruster.

WOD: We will have some fun with the list above.

Mobility: 50 OHS set

I look forward to seeing the AM crew Monday morning. It has been an exciting 6 weeks bringing little Andi into her new world. Thank you to the coaching staff and the membership for all your support for myself and Nikki. CDM

0808: Filthy 50 Last: 7/18/13

WOD: Filthy 50

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Arm Haulers
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

Strength/skill 6X5 Sotts press PVC/1000lbs

GA: Dirty 30

0799:

 

WU: Shoulder / Hip mobility

WOD: 15-Minute Amrap. Go + 1 rep on 5/10/15 and burpee each round.

  • 5/10/15 pull ups, push ups, squats
  • Run 50 m
  • 1 burpee at blue wall

STRENGTH: Push Press 8X2@80%