Sunday Nov. 10th

Warm Up

• 2 Rds for Quality
• 10 Goblet Squats
• 10 Sit-Ups
• 10 Pull-Ups/Body Rows

WOD

AMRAP-10

•  10 – DumbBell Swings
• 10 – Dips
• 10 – Sit-up

After-Party

Back Squat

• 4-4-4-4

Warm-Up

• 400M Run

2 Rounds of the following

• 15 Push-Ups
• 10 Ring Dips

Stretches:

• Inch Worms
• Hip Opening Stretches

 WOD

AMRAP-10

• 25 – Air Squats
• 10 – Deadlift
• 25 – Double –Unders 

AfterParty 

• Ring Dip and Body Row practice

American College of Sport Medicine: Michele Olson, PhD, FACSM, joins Melanie Cole, MS, to teach you how to do lunges and squats correctly so that your knees can actually benefit.

http://radiomd.com/show/train-your-body/item/15530-squatting-lunging-bad-for-your-knees

Athletes,

The Sunday and weekly WODs are now posted under the new Sunday and Weekly WOD pages upper right.  I will find something interesting and motivational to post on this main page going forward.  Maybe some pictures of you guys crushing the WODs on Sunday mornings.  Remember to smile and say burpEES!!!

WOD # 2 for the week

WOD #1 

Warm-Up 

• 25 Air Squats
• 25 Jumping Jack
• 10 Inch Worms

AMRAP-10 – Record # of rounds completed 

• 10 – Deadlift or Dumbbell Deadlift  (Choose appropriate load) – http://www.youtube.com/watch?v=pjBI9qxibTc
• 10 – Burpees

WOD #2

Warm-up 

• 25 Push-Ups
• 25 AirSquats

AMRAMP – 10 

• 400M Run  – Focus on pose running – Toe Ball Heel – http://www.youtube.com/watch?v=GAJ4UZQz5Dc
• 25 Situps  Go for Virtuosity – Shoulders in front of hips each movement

WOD #3 

Warm-up 

• 400m Run
• 20 Burpees

WOD:FOR TIME COMPLETE

• 100 Airsquats for time (Initiate with the hips, weight in the heels, down below parallel and full extension of the hips at the top.)

Warm Up

400m Run

25 Air Squats

WOD

From the clean front squats

5-5-5-5-5

WOD#1: 

Warm Up

• 25 Double Under Jump Rope sub 2 singles for every 1 double
• 25 Air Squats

WOD #1

• AMRAP – 10 (As Many Rds of possible of the movements below in 10 mins) Record your rds completed to the comments.
• 10 DumbBell Push Press – Two push press videos  if you need a refresher
•    Watch first http://www.youtube.com/watch?v=h6oQLMcTGTo
•    Watch this next – it shows the DB Push press  http://www.youtube.com/watch?v=r8xyehIW3hI

15 Sit-ups

After WOD: Stretch shoulders, & hips

WOD #2:

Warm Up:

• 20 Jumping Jacks
• 10 Burpees 
• 10 Inch Worms 

WOD #2

• 4 Rounds for time 
• 400m Run – Focus on Pose Running, plant the foot toe, then ball, then heel Short Pose Running Drill video http://www.youtube.com/watch?v=GAJ4UZQz5Dc

• 30 Push Ups – Chest touches the floor on each rep and arms lock out at the top (modify on your knees before you sacrifice form or range of motion)

After – Foam roll lower back and mobilize triceps and upper chest with lacrosse ball or foam roller

WOD #3

Warm Up:

• 400M run
• 20 Air Squats

• WOD #3
• 100 Burpees for Time

TIP:  Keep a towel and water nearby 

They don’t need to be pretty, just set a slow pace and try to keep to it.  Think 10 burpees per minute for 10 minutes or 8 burpees per min for 12.5 minutes.   Try hard not to go out too fast early, you will gas out.  Go slow and steady. 

AMRAP – 10

• 5 Power Snatch
• 25 Double Unders