Off To Regionals....Miss You All Already

Benchmark Wednesday

Friday 5/23

Warm-Up

Lateral Speed & Agility

Mobility

Barbell Quad Smash

Couch Mobilization

Overhead Tissue Smash

Anterior Deltoid Smash 

Pre-Game

Split Jerks- 5x2

OR

Front Squats- 5x2

WOD- EMOM Until Failure

1 Thruster

5 Pull-Ups

**add 1 thruster every successive round. 1-5, 2-5, 3-5 Etc until you cannot complete within the minute. 

Thursday 5/22/2014

Warm-Up- 3 Rounds

300m Row

15 Butt Kicks

15 High Knees

10 HRPU 

Mobility

Banded Hammy 

Banded Hip Flexor

Banded Quad

Banded OH Distraction

WOD- 3 Rounds

800m Run

24 Burpees 

12 Pull-Ups

Benchmark Wednesday- Zembiec

Warm-Up- 5 Minutes

Double Unders set pace. Every trip up or mess up perform 3 ball slams. 

Mobility

Anterior Calf Smash- Lax Ball

30 PVC Dislocates

Human Pretzel

Hip Smash- Lax Ball

WOD- 5 Rounds 

11 Back Squats- 185/135

7 Burpee Pull-Ups

400m Run

Time Trial Tuesday

Warm-Up- 3 Rounds

50 Jump Rope

15 Ball Slams

15 HRPU

Mobility

Foam Roll Thoracic Spine, Quads, Calves & IT Bands 

Pre-Game

Running Time Trials

WOD- 5 Rounds

8 SDHP- 115/75# 

10 Push Press- 115/75#

12 TTB or 24 Sit-Ups

12 Minute Running Clock

Warm-Up

Lateral Speed & Agilitt

Mobility

Hamstring Wall Stretch

Barbell Quad Smash

Super Front Rack w/ Band

Sink Mobilitzation 

Pre-Game

Deadlift @ 85% 

7x3

**** get to your 85% THEN start your 7x3. If too light, adjust accordingly. The weight should not be light. 

WOD- 12 Minute Running Clock

4 minutes Clean & Jerk-135/95#

4 minutes Rowing for Distance

4 minutes Burpees for max reps 

Friday 5/16/2014

Warm-Up

Lateral Speed and Agility 

Mobility

Super friend Quad Smash

Super friend Trap Roll 

Banded Hammy Stretch

Banded Hip Flexor 

Pre-Game

5x2 Front Squats

OR

Mobility to wash away the weeks pain.  

WOD- 4 Rounds

400m Run 

5 Pwr Snatches 115/75#

7 Burpees :)

9 Pull-Ups

Hangman 5/15/2014

Rowing & Hang Cleans

Rx- 115/75#

**Running Optional 

Lipson

Tuesday 5/13/2014

5/12/2014

Happy Friday

Thursday 5/8/2014

Benchmark Wednesday: Filthy 50

5/6/2014

Monday 5/5/2014

WOD BELOW IS ONLY 3 ROUNDS. NOT 4

Friday 5/2/2014

Thursdays Misery