Wednesday 7-31-13

Warm Up
Roxanne
Shoulder Mobility
Dynamic Stretches
Strength
Push Press
5-5-5-5-5
Conditioning
1 Deadlift (135#/95#)
1 Clean (135#/95#)
1 Clean and Jerk (135#/95#)
3 Times per minute
EMOTM for 10 Mins
Warm Up
Roxanne
Shoulder Mobility
Dynamic Stretches
Strength
Push Press
5-5-5-5-5
Conditioning
1 Deadlift (135#/95#)
1 Clean (135#/95#)
1 Clean and Jerk (135#/95#)
3 Times per minute
EMOTM for 10 Mins
Warm Up–
Double Unders
10 OHS
Shoulder mobility
Dynamic Stretches
Strength–
Snatch Balance
1-1-1-1-1
Conditioning–
3 RFT
10 Snatches (135#/95#)
50 Double Unders
Warm up-
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength-
3 sets max ring dips
Conditioning-
“Nicole”
20 min AMRAP
400m Run
Max reps Pull ups
Scored for max pull ups
Warm Up-
Run 400m
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength-
OHS
4-3-2-1
Conditioning-
15 Min AMRAP
8 Wallballs (20#/14#)
10 Med Ball Cleans (20#/14#)
15 Push Ups
200m sprint
Warm Up-
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength-
Deadlift
6-6-3-3-1-1-1
Conditioning-
50-40-30-20-10
Double Unders
Sit Ups
10 Burpees Between Rds
Warm Up-
Run 400m or Row 500
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill-
Open Gym
Conditioning-
Row 2K
Warm Up-
Jumping Jacks
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength-
Push Press
3-3-2-2-1-1-1
Conditioning-
30 RFT
1 Clean (135#/95#)
1 HSPU
Warm Up-
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength-
Front Squat
3-3-3-3-3
Conditioning-
Run 1 Mile
50 Thrusters(45#/35#)
30 Burpees
Warm Up-
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill-
Open Gym
Conditioning-
4 RFT
33 KBS (53#/35#)
13 HSPU
400m Run
Warm Up-
Roxanne
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength-
Deadlift
Find 3RM
Conditioning-
8 Min AMRAP
3 Deadlift (60% of 3RM)
6 Burpee jump overs