9-2-14

Mobility: Part 2
Roll hamstrings x1min each
Roll thoracic spine x1min each

Strength: 10min EMOM
Kb swing x15 (even)
Push-ups x10 (odd)

WOD: 7min AMRAP
Wall-balls x10 (20/14)
Burpee box jumps x5 (25/20)

Mobility: Part 2
Roll quads x1min each
Lax anterior shoulder
Box quad stretch x1min each
Ring step through x30sec

8-29-14

Mobility: Part 1
Lax anterior shoulder x1min each
Lax thoracic spine x1min each

Strength:
Push-press 4×4-6
Rest 2mins

WOD: 4 Rounds
Kb swings x20
Ring dips x10

Mobility: Part 2
Lax triceps x1min each
Seated lax hamstring x1min each
Box quad stretch x1min each

8-26-14

Mobility: Part 1
Roll hamstrings x1min each
Roll calves x1min each

Strength:
Dead-lift x5,3,3,1
Rest as needed

WOD: 14min AMRAP (Teams of 2)
Run x70ft
Pass throughs x7
Run x70ft
Alt jumping lunges x5 each

Mobility: Part 2
Lax forearms x1min each
Lax posterior shoulder x1min each
Ring lat stretch x30sec each
Forearm stretch x30sec each

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