3-5-15

3/5/2015
Prep for 15.2
Practice Day

A: Metcon (AMRAP - Rounds and Reps)
AMRAP 30 Minutes
30 Second Mod-Hard Air Dyne
10 Lateral Lunge
5-10 Primal Pull Throughs w/ Push up
30 p/side (10 ea/mvmt) Triplanar Hip Extension
20 Crab Walk rocks
5-10 sec Pull Up Bar Hang

http://youtu.be/q7xHVKvlTBs

3-4-15

3/4/15
Practice Day

A: Metcon (Weight)
EMOM x 20
1 Full Snatch from Technique Trays
-Bar @ above knee
-Weight 70% 1RM for first 0-4 minutes
-75% 5-10 minutes
-80% 11-15 minutes
85% 16-20 minutes

B: Metcon (AMRAP - Rounds and Reps)
6 min AMRAP
6 Snatches @ 95/65
10 Hollow Rocks

C: Metcon (No Measure)
Chest Opener with lax ball and vertical rig

Movement in exercise helps relieve stress by producing a relaxation response which serves as a position distraction.

3-3-15

MARLANA'S BABY WOD
Practice Day

Marlana has been working as that baby has grown and we want to workout in tribute to her

1: Metcon (AMRAP - Reps)
10 rounds of Rowling:
Each round- row with a slam ball/WB on lap and try to land exactly on 100
*you have to do "back lunge/plank/burpee pushup with a lunge" as the difference
*you cannot re-pull once you pass 90 meters

2: Metcon (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
5 Weighted pull-ups, 20 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 25# plate or DB at chest
*scaled-weighted ring rows with db between thighs