June 6, 2014

Mobility:

 

10 minutes

 

WOD 

 

1,000m row

 

Then

 

21-15-9

Kb swings 70/53

Burpees

 

Skill:

 

OTM 10min

Odd-1 power clean + 1 hang squat clean + 5 front squats

Even-6 muscle ups

May 28, 2014

Mobility and Warm Up:

 

20 minutes

 

including a dynamic warmup of 4 rounds of:

 

10 single leg glute bridge (each leg)

10 scap push-ups

 

Strength

 

Sumo deadlift 5 x 5 climbing

 

WOD

 

5 minutes AMRAP of

 

10-8-6-4-2-4-6-8-10

 

DD push press (40/25)

DB reverse lunge right leg

DB reverse...

May 21, 2014

The week of girls continues with a "Pulling Helen."

 

Skill:

 

10 rounds of 30 double unders unbroken for time

 

Strength:

 

3 rounds not for time:

 

10 reps Bent over Row (75/55)

10 reps Romanian deadlifts (75/55)

10 reps band pull aparts 

 

WOD: "Pulling Helen" 

 

3 rounds 

 

400 m Ro...

May 19, 2014

Skill week begins. (The full bat video is at https://www.youtube.com/watch?v=Ce_v8l4ie0Y. Well worth watching!)

 

Mobility

 

10 mins

 

Warm up 

 

500 m Row

Forward rolls on mats/cartwheels

One leg balance dumbbell deadlifts 

 

Skill:

 

pistols squats 5x8 reps

 

WOD: Lynne

 

5 rounds

 

Max...

May 17, 2014

... we've got a tasty partner WOD to finish off strength week. Reminder: if you are running the Civilian Military Combine, please meet us at the box at around 9:00 for mobility and stretching. We'll leave for the race at 10.

 

3 person team: Everyone must do 20 reps of e...

May 14, 2014

Strength:

 

Find 1 rep max jerk

Push press @ 75% 5x4

 

WOD:

 

15 min AMRAP

 

60 singles

30 hang snatches (45/45)

30 cal row

May 10, 2014

Metabolic conditioning week ends with the traditional Saturday partner WOD. (Catch the video...the cat swims!)

 

Important reminder: yoga is on Saturday at 10 this week. Not Sunday. Also, for those who were considering running the Colby 5k, the race is full and is not ac...

May 5, 2014

Let the celebration of metabolic conditioning week begin! Congrats to participants in AMRAP for Autism and the Broad Street 10 Mile Race. A great weekend for Summa Nation!

 

Group Mobility:

 

15 mins

 

WOD:

 

4 rounds for time

 

10 cal row

10 jump over rower burpees

 

Core work:

 

Pa...

May 3, 2014

Warm up:

 

Ultimate frisbee

 

WOD:

 

"Fight Gone Bad"

 

three rounds with two minutes rest in between rounds

 

each round is 1 minute AMRAPS of each of the following:

 

Wall balls 20/14

Sumo Deadlift High Pull 75/55

Box jumps 24/20

Push press 75/55

Row cal

 

 

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

 

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