Friday 072513

Friday

Q1 Warm Up 4 rds

Row 250m

Hurdle Mobility Level 1

Strengthen & Lengthen

Band Stretch Lat/ Pec / Delt

Q2 Skill & Technique Girl

Muscle Up 101

Q3 Strength & Power

A1 Bench 3-3-3-3-3-3

A2 Sled Pull and Push 5 x 20yds

Q4 MetCon Challenge

Christine 3 Rds For Time

Row 500m

Deadlift 12

Box Jump 21

Thursday 072413

Thursday

Q1 Warm Up 3 x 45s:15s

Row

PVC Roller

Pirate Yoga

Q2 Skill & Technique 3 Rds

Rope Climb 101

Q3 Strength & Power

A1 Alt Box Blasts 3 x  5e

A2 Force Treadmill Max Speed

A3 Sprint 3 x 10yd

B1 Clean & Jerk 1-1-1-1-1-1

Q4 MetCon Challenge Girl

Masters Final

Double Unders 100

Run 100yd

Rope Climb 4

Run 100yd

Front Squat 30

Run 100yd

Farmers Carry 100yd

Run 100yd

KB Snatch 20

Run 100yd

Wednesday072413

Wednesday

Q1 Warm Up

Heavy Rope

Ladder Drills

Dynamic Flexibility

Strengthen & Lengthen

Q2 Skill & Technique Tier 1

EMOM 8 min

60 yd Shuttle 10

OH Squat 15

Q3 Strength & Power 3 Rds

A1 Split Snatch 2 x 5e

A2 Wall Ball 2 x 10

Q4 MetCon Challenge Hero

First Rd TKO First Rd

Annie 50

Fran 21

Elizabeth 21

Diane 21

Tuesday 072313

Tuesday

Q1 Warm Up

VersaClimber

Row

Dynamic Flexibility

Strengthen & Lengthen

Couch Stretch

Q2 Skill & Technique Tier 1

Bulgarian Split Squats Tabata Tempo

Q3 Strength & Power

A1 KB Lat Lunge 3 x 3e

A2 SB Leg Curls 2 x 5e

A3 GHD MB Sit Ups 2 x 5

B1 Split Jerks 4 x 2

B2 DB Rows 3 x 10e

Q4 MetCon Challenge AMRAP

1/4 Angie

Pull Up 25

Push Up 25

Sit Up 25

Air Squat 25

Monday 072213

Monday

Q1 Warm Up

Jump Rope Tabata

Dynamic Flexibility Track

Strengthen & Lengthen

Couch Stretch

Q2 Skill & Technique Tier 1

Treadmill Run 3 x 10s

8/8 9/9 10/10 11/11 12/12

Turkish Get Up (H) 3 x 1e

Q3 Strength & Power

A1 DB Incline Bench 4 x 10/8/6/4

A2 Back Ext w Row 4 x 15

Q4 MetCon Challenge Girl

1/2 Jackie For Time

Row 500m

Thruster 30

Pull Up 15

Friday 071913

Friday

Q1 Warm Up

FMS Make Up

FMS Make Up

Dynamic Flexibility

Strengthen & Lengthen

Band Stretch Lat/ Pec / Delt

Q2 Skill & Technique Girl

Animal Flow

Q3 Strength & Power

A1 Band Bench (L) 4 x 20s

A2 DB Row (H) 4 x 5

Q4 MetCon Challenge

"Last Call " Last rd of the named Girl WOD

Annie 10

Fran 9

Elizabeth 9

Diane 9

Wednesday 071713

Wednesday

Q1 Warm Up

FMS In Line Lunge

FMS

Dynamic Flexibility

Q2 Skill & Technique

EMOM 8 min

Step Ups 10e

MB Chest Pass 30

Q3   Strength & Power

        Backward OverHead MedBall Throw (BOMB) - Max Distance

Q4 MetCon Challenge Girl

Nancy 5 Rds for Time

Run 400m

Overhead Squat (OHS) 15

Men         95/85/65/45

Women 65/55/45/35