Tuesday's WOD

Warm-up

Run to Main St. and back

15 Push-ups

2 Wall climbs

5 Up-downs

5 Plank to reverse plank

5 Grasshoppers

Stretching and discussing class for the day

Strength/Skill

Back squats 10-10-10-10-10

WOD

Complete as many rounds as possible in 20 minutes of:

3 Wall climbs


10 Up-downs


5 Plank to reverse plank (forward + back = 1)


10 Grasshoppers (right + left = 1)

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Row 400m

10m Crab walk

10m Bear crawl

10 OHS w/PVC

10m Big steps

10m High kicks

10 DB Push press

Stretching and discussing class for the day

Strength/Skill

Push press 5x5

WOD

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch (1.5/1 pood)

Right-arm Kettlebell snatch (1.5/1 pood)


Push-ups

Recovery

Front Rack Work

Roll-out shoulder

Stretch Hamstrings

Saturday's WOD

Warm-up

100’ light jogging

50’ walking lunges

50’ side shuffles

50’ karaoke steps

50’ high knees

50’ bear crawls

20 PVC thrusters

(Set up two cones 25’ apart to measure distance)

Stretching and discussing class for the day

Strength/Skill (after WOD)

Front squat 3-3-3-3-3

WOD

10 rounds for time of:

3 Handstand push-ups


6 Deadlifts (225/150)

6 Dips

18 Double-unders

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD (4pm only)

Warm-up

500 m row or run 2 laps around the building

20 DB press

100’ walking lunges

Stretching and discussing class for the day

Strength/Skill

Resting 60 seconds between sets: 


Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

WOD

Ten rounds, each for time of:

100’ Sled pull  (180/120)

Rest 2 min

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

5 min jump rope practice

3x10 OHS w/ PVC

Stretching and discussing class for the day

Strength/Skill

5x3 High pulls

WOD

Three rounds for time of:

10 Overhead squat (135/95)

50 Double-unders

Recovery

Short Stretching and Mobility Sequence

Special Class Time For Thursday 10/25/11

Thursday is "Trick or Treat" in Granville... We will have our group class at 4pm only.  Please e-mail Craig or Dennis if you have any questions!

Tuesday's WOD

Warm-up

200 m row

15 jump squats

15 DB push press

20 push ups

Stretching and discussing class for the day

Strength/Skill

5 x Row 200m

WOD

Five rounds for time of:

15 Dips

7 Handstand push-ups

20 One-legged squats

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

From cone to cone:

Big steps

High knees

Glute kick

Cross-overs

High kicks

10 Wallballs (be sure to hit new height)

10 Sumo deadlift high-pulls 

Then as a group:

Burgerner Warm-up

Stretching and discussing class for the day

Strength/Skill

5x3 Clean and Jerks

WOD

As many rounds as possible in 8 minutes of:

8 Sumo deadlift high pulls (75/45)

16 Wall ball shots (20/14)

Recovery

Stretching and recovery sequence

Saturday's WOD

Warm-up

Run 400m

With medball:

10 Jumps over and back

10 Medball cleans

10 Medball slams

10 Medball forward folds

Skip 200m

Stretching and discussing class for the day

Strength/Skill (after WOD)

Deadlift 1-1-1-1-1-1-1 reps

WOD

For time:

21-15-9 rep rounds of:

DB Push Press (40/25)

Pull-ups

Doubles unders

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Run 600m

Then 2 rounds of:

5 Box jumps

5 Pull-ups

5 Sit-ups

5 Push-ups

5 Squats

Stretching and discussing class for the day

Strength/Skill (After WOD)

None…

WOD

Five rounds for time of:

Buy in: 800m

5 Box jumps

20 Pull-ups


5 Box jumps

20 Push-ups


5 Box jumps

20 Sit-ups


5 Box jumps

20 Squats

Cash Out: 800m

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

3 rounds of:

11 Squats

9 Jumping lunges

5 Medball cleans

6 KB Clean and Press

Stretching and discussing class for the day

Strength/Skill (after WOD)

Shoulder press 3x5

Build up to work sets… then 3 sets of 5 at work set weight.

WOD

Five rounds for time of:

7 Squat clean (155/105

14 Kettlebell swings (1.5/1 pood)

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

20 Weighted-step ups

20 Weighted squats

10 DB Push press

5 HSPU’s or Push-ups

Row 200m HARD

Stretching and discussing class for the day

Strength/Skill

Front squat 2-2-2-2-2-2-2-2-2-2 reps           

WOD

"Diane"

21-15-9 reps of:

225 pound Deadlift


Handstand push-ups

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Skip 200m

20m Big step walk

20m High toe touches

20m High knees

Run 200m

20 Dynamic hamstring stretch

Stretching and discussing class for the day

Strength/Skill (After WOD)

None… More mobility work today.

WOD

Complete as many rounds in 30 minutes as you can of:

Run 400 meters


10 L-Pull-ups


15 Back Extension with 25 pound plate


20 Sit-ups with 25 pound plate

Recovery

5 min. Paleo chair

2 min/leg Pigeon on box

Saturday's WOD

Warm-up

Run 400m

20 OHS w/PVC

10 Pull-ups

20 Push-ups

15 Barbell Deadlifts

Run 200m

Stretching and discussing class for the day

Strength/Skill (after WOD)

OHS 5-5-5-5-5

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:


5 Pull-ups


10 Push-ups


15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:


5 Handstand Push-ups


10 One legged squats, alternating


15 Pull-ups

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Row: Fish game or 4 minutes

15 OHS w/PVC

10 DB Push press

10 Ring dips

10 DB Front squats

10 Box jumps

Stretching and discussing class for the day

Strength/Skill (After WOD)

Back Squat 3x5

WOD

For time:

10-9-8-7-6-5-4-3-2-1 rep rounds of:

DB Thrusters (35/20)

Ring Dips
Burpees

Sit-ups

Recovery

Short Stretching and Mobility Sequence