Sat 4/28: WU: 2x: Partner strap pulls (walk/run), YTAs, cross body deadlifts (no weight), glute bridges MOB: dowel pass throughs Skill: Push Press (95#/65#) MetCon: Hotseat Px Challenge for time – 150 Push Press – Px HOTSEAT: Chariot Lap carrying (45#/20#) Abs on ball
Fri 4/27: WU: 2 rounds: 10 squats, 10 pull ups, 10 push ups, 10 superman reaches 2 rounds OH Squat: 3,3,2,2,1,1,1 With partner 1 Min Challenges with 1 min rest in between: (some were done: 3/16/12) Pull ups KB Swings Wall balls plank with superman reach 1=2 arms lifted
Thurs 4/26 WU: 3 rounds (20) Good mornings, (20) glute bridges, (20) Ice Skaters, (20) back extensions, Doggie series (6min) WOD: (4 rounds: 1min on, 20sec rest) Knee blocks (w/ box) Plie squats/lunges w/ weight Wall squats w/ lat squeezes L1: 30sec on, 30sec rest Challenge: L Sit for time (2/20/12) 1min: Handstand wall kick-ups [...]
WU: 2x (easy w/ form review) 5 pull ups/rows, 10 push ups, 10 sit ups, 10 squats WOD: “Barbara” 5RFT (w/ 3min rest b/w rounds) 20 pull ups 30 push ups 40 sit ups 50 squats L1 Modified: 3RFT (w/ 3min rest b/w rounds) 20 ring rows 30 push ups 40 sit ups 50 squats
Tues 4/24 WU: 1min skiers, Circle plank series SKILL: SL pistons (3×6/leg) Partner, 2 rounds: 1min: over/unders 1min: patty cakes (seated & feet hooked, give high 5s) Partner WOD: 8RFT: (10) Push-ups, (10) strap rows, (1) stairs Px Stretch: Chest, back, hammys
THEME: I <3 Innate Body Boot Camp– tell us what we’ve helped you accomplish, how you’ve grown, what your favorite part is Mon 4/23 (last ran 2/22/12) WU: 3 rounds: (10) Squats, (5) burpees, (10): knees to elbows SKILL: Thrusters 3×3 MOB: lats & calves WOD: “Hell & Back”: Thrusters (50), Traveling Burpee (2 lengths x gym), Sit Up [...]
(last ran 2/13) Skill: Med Ball Clean (Dl -> DL + Shrug -> Front Squat -> Trap Door -> Full Meal Deal) MetCon: For Time (start in separate heats, one on WB and one on run if large groups) – 800 M Run – 50 Wall Bal (WB) – 400 M Run – 35 WB [...]
WU: dowel pass throughs, MOB thoracic (1min/side) WOD: 8RFT (20min cap) (10) Push press (20) Candle sticks (10) Handstand push ups
WU: 2 rounds: 10 rev lunges/leg, 10 push ups, 20 DU, 5 dips, 5 jacknives (3x 30:30) plank hold/hollow body WOD: “Nasty 10′s” 18min AMRAP 20 push-ups, 30 dips, 40 walking lunges (20/45#), 50 jacknives, 60 DU/180 JR
Sat 4/14 WU: 2 rounds: 5 pull ups, 10 push ups, 5 sit ups, 10 squats “Angie” (for time) 100 pull ups 100 push ups 100 sit ups 100 squats
