FRIDAY 09-25-2015

2 rds not for time of

15 Banded Hamstring Pulses

45 Sec Foam Roller to ITB

20m Inch Worm Walk

A.

Floor Presses

5-5-5-5-5 E2MOM

B.

4 Rds for time of

10 Push Ups

20 Pull Ups

30 DU

THURSDAY 09-24-2015

3 rds not for time of

45 Sec Thoracic Stretch with Peanut

45 Banded Pec Stretch

6 Reps of internal Rotation Drills (Each Side)

A.

Deadlift

4-4-4-4-4 E2MOM

B.

DB Push Presses

8-8-8-8-8 E2MOM

C.

AMRAP in 7 min

5 Hang Power Cleans 135/95-95/65-75/45

100m Sprint

D.

50 T2B for time

WEDNESDAY 09-23-2015

2 rds not for time of

5 Rack Squat Hold 10 Sec at the bottom

1  in Banded Hip FLexor Hold

5 Hawaiian Squats

A.

E2MOM for 12 min

Halting Clean DL + Hang Power Clean + Power Jerk

B.

For time

21-15-9

Thrusters 115/85-95/65-75/45

Pull Ups

Burpees

C.

20 Hollow Rocks

TUESDAY 09-22-2015

The 7:30 pm class!

2 Rds not for time of

15 Banded Hamstring Floss

10 Banded Lateral Walks

20m Inch Work Walk

A.

Back Squat

6-6-6-6-6 E2MOM

B.

Chin Ups

6-6-6-6-6 E2MOM

C.

5 rds for time of

10 Box Jumps

10 KB Swings 53/35lb

100m Sprint

D.

3 rds of

1 min Plank Hold

MONDAY 09-21-2015

3 rds not for time of

15 Ankle Pulses (each side)

1 min Banded Hip Flexor Hold

1 min Active hold hanging from Pull Up Bar

A.

Team of two WOD

100 KB Swings 53/35lb

400m Run

100 KB Goblet Squats 53/35lb

400m Run

100 S2OH 75/55lb

400m Run

100 Burpees

B.

Tabata Leg raises hold