May 15, 2014

Strength

 

OH squat 5x3 across

 

WOD:

 

For time

 

2 wall balls 30/20

2 front rack lunges 135/95

200 m run

4 wall balls

4 front rack lunges

200 m run 

6 wall balls

6 front rack lunges

200 m run

8 wall balls

8 front rack lunges

200 m run

10 wall balls

10 front rack lunges

200 m run

May 7, 2014

Mobility:

 

20 min group.

 

WOD:

 

Three 5-minute AMRAPs with three minutes of rest between each round.

 

Number 1 --

 

5 minute AMRAP of 20 double unders (60 singles) and 10 overhead squats (75/55).

 

Rest 3 minutes

 

Number 2 -- 

 

5 min AMRAP of 10 dumbbell hang cleans and and 20 w...

April 19, 2014

Mobility:

 

10 minutes

 

Metcon:

 

Teams of 2 to 3

 

100 meter Farmers Carry

10 Burpee Broad Jumps

50 Lunges

100 m Firemans Carry

200 m Sprint

 

*One person works at a time and completes the required reps of movement

*Partner completes the same completed number of reps

 

**KB's may nev...

April 18, 2014

Reminder: Summa will be closed on Sunday, April 20th, for Easter.

 

Mobility:

 

10 minutes

 

Skill:

 

10 minutes

 

ODD -- 5 Squat Therapy

EVEN -- 10 Inverted Ring Rows or Bar Rows

 

Metcon:

 

8 min AMRAP

 

10 front KB squats

10 med ball slams

10 lunges

 

 

April 1, 2014

Deloading week, day two? Too good to be true? 

 

Mobility

 

20 min

 

Skill

 

5 rounds not for time

 

5 Stone to shoulder 95/65

10 kettle bell overhead walking lunges (5 right arm/5 left arm) 53/35

 

WOD

 

4 rounds of 400m row

1 min rest between rounds

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