Tuesday WOD “down the stairs”

Warm up
400m run

3 rds
5 strict pull UPS
10 burpees
15 air squats
30 sec. hold bottom of squat

Backsquat (in smith machine ūüė¶ ) ‘–down the stairs’
Work up to 50% of 1rm
20 reps rest 2 min between each set
15 reps
10 reps
5 reps

50 double unders or 800m run buyout -not for time

10 min Mobility – lax ball smash
– glutes
– hamstrings
– calves

cropped-efm-logo-rectangle-web-small.jpg

AaNot for timd100

Monday WOD “werk da whole body”

Warm up

400m run

3rds
5 burpees
10 pull-up or ring rows or bent over rows (db each arm) or Lat Pull down if your gym has this machine.
5 T2b or 10 high knee raises
WOD
5rds for time use same weight for both movements, therefore light weight.
10 thrusters
10 db deadlift

Cahba: Orlando hotel 5:58 30# db’scropped-efm-logo-rectangle-web-small.jpg

Sunday WOD from Disney

warm up

complete 2 rds not for time

25 double unders(practice double count each missed attempt as 1 single)

25 air squats

10 bird dogs

WOD

10 rds for time

10 walking lunges (back knee kisses the floor, front knee tracks over ankle but not over toes)

10 push-UPS (use stairs or box or chair if not strict, back straight as a board)

15 double unders or 2x singles

record time

Cahba 19:01 (outdoors, high humidity, beat my time)

10 u

Final Class – Sunday June 28th – Re-Test + Partner WOD

So sad our last class for this session. ¬†It was fun, you all did fantastic. Can’t wait to start the next session. ¬†Will email dates soon.

awww-3-sad-face

Warm up 

  • 400m run

Complete 3 rounds not for time

  • Forearm to instep (3 each side)
  • 3 Inch worms
  • 5 body rows
  • 10 goblet squats
  • 10 bird dogs

Re-Test Week 1 WOD (are you more fit than week 1) 

  • 5 Push-Up (Strict/ from box or table)
  • 10 sit-ups
  • 15 squats

Results

  • Liz ¬†9+10 rds
  • Jillian B. 8+14
  • Esther 8+1
  • Guichi 7
  • Rosa 6
  • Farrah 6+25

Did you improve over week 1? ¬†Looks like it. ūüôā

Partner WOD (team of 2 complete the following)  Р15min time cap 

3 rds for time

  • 20 Burpees (1 working at a time)
  • 200m sandbag carry (run together)
  • 30 PushPress (Partner hold plate overhead while other works)

Results 

  • Jillian + Liz (13:09)
  • Farrah & Guichi (13:29)
  • Esther + Rosa (13:52)

Workout for Thursday June 25th

2014-02-026 P1010720-2

Warm up

Complete 3 rds of the following

  • 50 single under jump rope
  • 5¬†Burpees
  • 10 bird dogs
  • 10 walking lunges

Skill / Strength

use lacrosse ball – 6-8 mins of lacrosse ball mobility

  • 2 mins at bottom of foot (2 mins each foot) – watch video
  • 2 mins on glutes & hamstrings
  • continue as needed

MetCon 

Push-Up / Sit-up reverse ladder (strict or box or stair push-ups Рno knee push-ups) 

Complete 10-9-8-7-6-5-4-3-2-1 (Push-Ups) / coupled with 1-2-3-4-5-6-7-8-9-10 sit-ups

Ex:

rd 1 (10 push-ups/1-sit-ups)

rd 2 (9push-ups/2 sit-ups)

rd 3 (8 push-ups/3 sit-ups)

etc. etc.

finish with 1 push-ups / 10 sit-ups

Record time