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Greg doing work in the pm class!

Erin

Monday July 12, 2010

Warm-up-running clock- 12 minutes

1min Roll

GHD Back Ext (cat back)

PVC-Pass through & 8s

Plank-2-Prayer

Box-Power Step-up w/ Switch (10ea leg)

1 min Double Under practice each Round

Line Drills-square-5 minutes

Exaggerated Pull

Carioca

Backward

Slide

Bar WU-TBD

Nick, Jon and Jim (w/ weighted vest)

WOD: 10-20-10-20-10

Pull-up

Box Jump 24/20

OH Walking Lunges 45/25

Endurance: @ race pace

SC-9 min, IC-13 min, LC-17 min

Tuesday July 13, 2010

Olympic WOD: On the minute-for 3 minutes

Snatch

Clean & Jerk

OHS

-Like death by up to 3 minutes with each lift with 85% of Max for each.

-60 seconds to lift and recover,

-Full 60 seconds between movements (Snatch-CJ-OHS) to change weights and chalk up.

Endurance: 5 Second ladder (Down and Up)

55 sec on : 5 sec off, 50 sec on : 10 sec off, 45 sec on : 15 sec off, 40 sec on : 20 sec off, ……continue down and then back up the ladder!

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