April 29, 2014

Mobility:

 

20 min

 

Skill:

 

Overhead squats light

 

Every minute on the minute for 8 mins:

 

5 squats with 3 second pause at bottom

 

WOD:

 

8 x 200 m row with 30 second rest

 

April 28, 2014

Deload week begins!

 

Mobility:

 

10 min

 

Skill:

 

Handstand work

 

Then: 20 handstand push ups for time

 

Strength:

 

10 rep max Romanian deadlift (RDL)

 

WOD:

 

Every minute on the minute for 10 minutes

 

5 ball slams 30/20

5 DB cleans 45/35

5 box jumps 24/20

 

 

April 25, 2014

Wear a Zorro mask to the box today and get a free Summa car sticker. If you dare. 

 

Mobility:

 

10 minutes

 

Skill:

 

20 minutes. Pick a goat and get better.

 

WOD:

 

10 squat clean thrusters 95#/75#

20 burbees on a 25lb plate

30 chest to bar pull ups

400m run

30 chest to bar pull u...

April 23, 2014

Mobility:

 

Group mobility for 10 minutes

 

Skill:

 

Sled pulls

Squat cleans 1 x 3 @ 75%

Clean pulls 1 x 3 @ 80%

Clean dead lifts 1 x 3 @ 103%

 

Metcon: "Nasty Girls" 

 

3 rounds

 

50 squats

7 muscle-ups

10 hanging power-cleans @ 135/95 LBS

April 22, 2014

Mobility:

 

10 minutes group mobility

 

Skill:

 

On the minutes for 12 min

 

Odd 1 snatch pull + 1 power snatch + 1 squat snatch @ 75%

Even 200 m run

 

Metcon:

 

Moon

 

7 rounds:

 

10 dumbbell hang split snatch @ 40/25 LBS with right arm,

15 ft rope climb,

10 dumbbell hang split snatch @...

April 21, 2014

Skill week begins. And we celebrate Linay's birthday one day late with an all-but birthday WOD.

 

Mobility:

 

10 minutes

 

Skill:

 

10 RFT

 

10-20 unbroken double unders. Or 50 unbroken singles

 

WOD:

 

20 Thrusters @ 95/65 LBS

20 Sumo deadlift high pulls @ 95/65 LBS

20 Push jerks @ 9...

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 17, 2014

Mobility:

 

10 minutes

 

Skill:

 

Breathing 90-90 

plank holds

 

Also work on heavy yolk carries and stone to shoulder with the atlas stones

 

Metcon:

 

21 min AMRAP

 

ODD minutes: max cal row in 40 seconds

EVEN minutes: 5 Burpees

 

*Score is total calories rowed

 

 

April 16, 2014

Mobility:

 

15 minutes

 

Skill:

 

Turkish Get-Ups

 

work up to a heavy single each arm

 

Metcon:

 

3 rounds of max reps in 1 min each of:

 

Wall Balls 20/14

Bench press 135/95

 

30 seconds of rest between rounds

 

 

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