Warm Up: High Box Jumps 3, 3, 3, 3, 3
Skill: Ring Dip, Gymnastic Kip, Squat Perfection
WOD: 15 min. AMRAP of
5 Ring Dips (Muscle up to Dip if you have them)
10 Pullups
15 Air Squats
Cool Down: GHD/ Hip Extensions
Warm Up: High Box Jumps 3, 3, 3, 3, 3
Skill: Ring Dip, Gymnastic Kip, Squat Perfection
WOD: 15 min. AMRAP of
5 Ring Dips (Muscle up to Dip if you have them)
10 Pullups
15 Air Squats
Cool Down: GHD/ Hip Extensions
Warm Up: 3 x 10 GHD, 15 Good Morning (45/33), 20 PVC overhead squats
Skill: Renegade Row, Single Arm KB Push Press
WOD: for time
1000m Row then 5 Rounds of
18 Single Arm KB Push Press (53/35)
18 Renegade Rows (53/35)
18 Sit Ups
Cool Down: Forearm Band distraction/Lax Ball Mob
Stu’s overhead position last year (05.17.2011) Not terrible then, but much better now. How have you improved in the last year? What needs the most work? Let us know if there is a specific area you want to work on. We are here to help.
Warm Up: Pond Run
Skill: Burgener Warm Up, Skill Transfer Exercises
WOD: take 20 minutes to find 1RM Snatch, then:
5 Rounds for time of:
3 Squat Snatches @75% 1RM
150 Sprint
1:00 Rest
Cool Down: Band Distraction
Warm Up: 5 min. SMR, Plyos ATF
Skill: Burpee Pullup, OH Walking Lunge
WOD: 5 Rounds for Time of:
9 Burpee Pullups
15m OH Walking Lunge (45/25)
Cool Down: Lax Ball hot spots
Warm Up: 800m Row, TGU 3, 3, 3, 3
Skill: Back Squat, Plyo Pushups
WOD: 8 Rounds
3 Back Squats (fast triples)and 8 Plyo Pushups on a 3 minute interval
Cool Down: SYJ
U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his parents Marsha and Brian and sister Sunday.