WOD

Scaled 2012 CrossFit Games Regional: Individual Event 4

35 BACK SQUATS 95/65

30 PULL UPS

20 SHOULDER TO OVERHEAD 95/65

20 SHOULDER TO OVERHEAD 65/45

35 OHS 45/35

30 PULL UPS

20 SHOULDER TO OVERHEAD 45/35

WOD

600m Run

21 Thrusters 95/65

21 Pull Ups

400m Run

15 Thrusters 95/65

15 Pull Ups

200m Run

  9 Thrusters 95/65

  9 Pull Ups

COUCH STRETCH

   
PIGEON

https://www.youtube.com/watch?v=xdQ7RQWEKmg                   

I will take you through 3 rounds of Mobility including:

COUCH STRETCH (shown)
PIGEON (shown)
HIP BRIDGES
GROINER
YOGA SQUAT RESET
PLANK into DOWNWARD DOG

Your goal is to get to the flexibility of the attached video.

STRENGTH:  DEADLIFT

15-10-6-4-4-3-2
Add weight each round until you reach your max weight for 2 reps.

WOD:  3RFT

4 DEADLIFTS  @85% 2RM

4 WALL CLIMBS

4 WEIGHTED AB CURLS TO STANDING

400M RUN or ROW

Wittman WOD

U.S. Army

7 Rounds for Time:

15 Kettlebell Swings 

15 Power Cleans Rx(95/65)

15 Box Jumps

GUTS & GLORY: A workout combining CORE ("GUTS") to extremity movements focusing on large muscle groups to maximize metabolism and increase strength ("GLORY")

Join us at 8:30 am & 5:30 pm for a challenging WOD w/Lisa starting with one of your favorite "warm ups"  BRING SALLY UP!

RUN 800m BEFORE & AFTER WOD
2 sessions TODAY: 
 4:15PM  *  5:30PM

We are PERSONAL TRAINING...in small groups, & EVERYTHING is SCALABLE!!