1-24-15

1-24-15
Team Wod
Practice Fun Day

A: Metcon (AMRAP - Rounds and Reps)
In teams of 4, with only one teammate allowed per station

AMRAP 30 minutes of:
Station 1– 30/15 Push-Ups
Station 2 – 30 Box Jump Overs @ 24/20"
Station 3 – 30 Goblet Squats @ 25/15# DB (sub 6kg kb if not enough db)

1 teammate rests each cycle

1 Full Round is counted when teammates return to starting station

B: Metcon (No Measure)
Banded Distractions and Tissue Smash

"Coming together is a beginning. Keeping together is progress. Working together is success." --Henry Ford

1-23-15

1-23-15
Event Day

A: Metcon (No Measure)
Trigger Point Hunt and Mobilization-
For the Hypomobile, use banded distractions for end ROM
For Hypermobile, smash and sheer with lax ball
Spend 4 Minutes on each limb/ quadrant of body

B: Metcon (AMRAP - Reps)
At 0:00 and at 20:00
Max Push Ups

C: Metcon (AMRAP - Reps)
At 5:00 and 25:00
Max Ring dips (scale - box dips)

D: Metcon (Time)
At 10:00 and 30:00
500m Row

Record only highest push up score, highest dip score and fastest 500m Row time


"Every man must decide whether he will walk in the light of creative altruism or in the darkness of destructive selfishness."
Martin Luther King, Jr.

1-22-15

1-22-15
Practice Day

A: Deadlift (3x3x3x3x3x3)
Build each set but should not be 3RM
Rest 1 Min between each round
-Record final weight

B: Shoulder Press (3x3x3x3)
Same criteria as DL
-Record Final weight

C: Metcon (AMRAP - Rounds and Reps)
AMRAP 6 Min
50m Row
50m Shuttle Run

"We must accept finite disappointment, but never lose infinite hope." Martin Luther King, Jr.