Fri, July 15

Warm Up:
400m Run
2rds
10 Pass throughs
10 Overhead Squat
10 Goodmornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/ 5sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch

Strength:
Hang Clean & Jerk
3-3-3-3


WOD:
In 12 minutes, do 2000m Row and in the remaining time, do double unders/ or singles.
Post Hang Clean & Jerk & Post Number of Double Unders

Result:

• Row = 9:11
• DUs = 107 (RX)

working on the HPC

Wed, July 13 - HELEN

Warm Up:

400m Row
2 rds
10 Pass Throughs
10 Push ups
20 Jumping Jacks
10 Back Extensions
the after 2 rds
4 Spiderman Lunges w/5 sec. hold, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

Strength:

Incline Press
5-5-5-5

WOD:

"Helen"
3 rds for time
400m Run
21 KB Swings (53/35)
12 Pull Ups
Post Incline Press & WOD time 

RESULT:

• 68# on incline bench press -- not bad! shoulder may be improving (or at least isn't aggrevated)
• 12:27 RX, down 57 seconds from last time!

mid-kipping PU

LtoR:  Tyler, Kenny, Kaitlyn, Jason, Jameen, Brandy

last one! pony-tail whipping

last of 1 of the runs (probably 1st since I don't look as tired...)

kipping PUs

just a'swingin!!

Tues, July 12

Warm Up:

50 Double Unders

2 rds

10 Passthroughs

10 Ring Rows

10 Push Ups

then

Spiderman Lunge w/5 sec. hold at the bottom, then straighten out front leg for hamstring stretch w/5 sec. hold

Pretzel Stretch

WOD:

400m Row

40 Wallballs (20/14)

400m Run

30 Wallballs

400m Row

20 Wallballs

400m Run

10 Wallballs

Post WOD time

Result:

• 15:05 RX

Patrick (look at the determination on his face!!), -J-, and Brandy

-J-, Carey, Jonathan doing wallballs

Carey & Jonathan rowing

Mon, July 11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
After 2 rds
4 mountain climbers w/5 sec. hold,then straighten leg out for hamstring stretch w/5 sec.hold.
Pretzel stretch


Strength:
Deadlift
3-3-3-3

WOD:
Tabata (Buffet)
Ring Dips ,Sit Ups, Squat Jumps
Rest 1 minute before starting next exercise

Result:

• strength = 195# x 3
• tabata = 5/10/10 purple bands on dips

Mastered concept of butterfly pullups!

Tues, July 5

Warm Up
400m Row
2rds:
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
6 spider man stretches w/ 5sec. hold at the bottom
After 2 rounds, end with pretzel stretch


Strength
Power Cleans
3-3-3-3

WOD
10 sets of 100m Sprints
Rest 1 minute between ea. set

Post 3 rep PC & Average 100m Sprint Time

Results

• 95# pwr cln
• 15:76 avg sprint time 

Friday, July 1 - FRAN

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 PVC Front Squats

10 Back Extensions

10 Ring Rows

10 Pushups

WOD

"Fran"

21-15-9

Thrusters (95/65)

Pullups

Post WOD time

 

Results

• 8:09 RX
• got too low on 4 squats and couldn't get back up; learning to find the sweet stopping point so I hopefully don't continue to go past the point of no return

Tues, Jun 28 - "Diane"

Warm Up

3 Rds

15 Jumpings Jacks

10 Back Extentions

15 Situps

10 KB Swings

5 Light Deadlifts

WOD

"Diane"

21-15-9

Deadlifts (225/135)

HSPUs

If WOD is completed in under 10 minutes, chose one of the following. Accomplish after a short period of recovery:

-Run 1 mile

- Row 1500m

Post WOD and monostructural time

 

Result

• 125# DL
(125, 1 pad (9 on box)) 9:10, 9:26 mile
• 1 pad on HSPUs (kipping)
• 9:10 time for Diane
• 9:26 mile