Summer Salad!
Tuesday, July 17, 2012 Mobility/Warm-up:Jog 400 metersAnkle mob w/ band, 1 minute eachSamson stretch, 30 seconds10 Wall sqauts Strength:3-3-3-3-3 Back squat at 90% of 3 Rep Max, DO THE MATH!(for
120716
Week of Monday, July 16, 2012 Single-Sport: Running Short Interval (Track Night) 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00
One of Many Thoughts
Monday, July 16, 2012 The week’s programming HERE, including the SUP-WOD on Saturday! Mobility:10 Wall Extensions10 PVC DislocatesHip Mobility on Box, 90 seconds each Barbell warm-up:2 Power Clean and Push
One more day!
Sunday, July 15, 2012 Warm-up/Mobility:Jog 400 metersKeg drill, 2 minutes Strength/Skill: (inspired by Event 5) 5 Rounds of: 1 Rope Climb 20 meter Plate Push Conditioning: (inspired by Team Event
Day One!
Saturday, July 14th, 2012 Warm up:Practice and load up Squat Clean Strength/Skill:Every 30 Seconds for 5 minutes perform One Squat Clean. Conditioning:3 Rounds for time8 Split snatches, 115/75 (alternating legs)7
CF Endurance Games
Friday, July 13, 2012 CrossFit Games weekend! Check it out live on ESPN3 or try to pick up tickets on Craigslist! Mobility: Row 500 meters Hip Mobility on Box, 2
The Wish List
Thursday, July 12th, 2012 Mobility:Shoulder Prep as needed Gymnastics Warm up:10 Minutes for 3 to 5 rounds of5 Handstand Attempts5 Kipping Pull ups attempts (if you have kipping pull ups,
