8-22-14

Mobility: Part 1
Lax triceps x1min each
Lax posterior shoulder x1min each
Banded hip-flexor stretch x1min each

Strength: 4 Rounds
FS x2-4
Rest 30sec
Db bent-over row x6-8 each
Rest 2mins

WOD: For Time (10min Cap)
Run x450m
Thrusters x30 (75/55)
BB lateral burpees x15
Run x800m

Mobility: Part 2
Lax hips x1min each
Lax anterior shoulder x1min each
Ring bicep stretch x30sec each
Pigeon stretch x1min each

8-21-14

Mobility: Part 1
Roll quads x1min each
Roll lats x1min each
Box quad stretch x1min each
Ring lat stretch x30sec each

Strength: 12min Cap
To find a 2-rep Clean/Press

WOD: 4 Rounds
4min AMRAP
Du’s x25
Kb swing x10 (53/35)
Push-ups x5

Rest between rounds: 3min/2min/1min

Mobility: Part 2
10-15mins your choice

8-19-14

Mobility: Part 1
Lax forearm x1min each
Lax posterior shoulder x1min each

Strength: 4 Rounds
Strict pull-ups x7-10
Rest 20sec
Hollow rock plank x30sec
Rest 90sec

WOD: 3 Rounds
Row x350m
Box jump x20 (24/20)
Ring dips x15
Wall-balls x10 (20/14)

Rest 2mins

Mobility: Part 2
Roll quads x1min each
Lax anterior shoulder x1min each
Banded quad stretch x1min each
Lying prone shoulder stretch x30sec each

8-15-14

Mobility: Part 1
Roll calves x1min each
Lax anterior shoulder x1min each
Rack calves stretch x30sec
Lying prone shoulder stretch x30sec each

WOD: 4 Rounds (4min running clock)
Run x450m
Walking lunges x10
Push-ups xME

Rest 3mins between rounds.

Mobility: Part 2
Roll hips x1min each
Roll hamstrings x1min each
Hamstring stretch w/band x20 each
Seated pigeon x1min each

Attention:
Hey TTCF members we’ve had and will continue to have some new people coming into the family, so let’s make them feel right at home and if you notice someone that needs a wing – Reach out! The smallest act of kindness goes a long way. We’ve all been the newbie. “There are no strangers here, only friends you haven’t yet met.’” William B Yeats

8-11-14

Mobility: Part 1
Roll hamstrings x1min each
Lax anterior shoulder x1min each

Strength: 3 Rounds
Dead-lift x4-6
Rest 20-30sec
Ring dips xME
Rest 2mins

WOD: 3 Rounds
Run x450m
Pull-ups x15
Burpee box jump-overs x10 (24/20)

Rest 2mins

Mobility: Part 2
10-15mins Your Choice

Announcement:
Hey, Track Town crew! The 2nd Annual TTCF Camping Trip is set for August 22nd-24th at Big Lake Campground. Activities will include swimming, fishing, hiking, and boating (tubing, skiing, and wake boardIng). It’s gonna be a blast! Come for the day or both days. There will be a $20 buy-in for those that choose to come for more then just the day. The $20 will cover breakfast, dinner and boating fun. Big thanks to Lori and Ivanna our wonderful chefs and Jeff our boats Captain. The sign up sheet and drop off for the 20 dollar buy-in will be up at the Coaches desk for those staying for more then a day.