Memorial Day/CF Games Northeast Regional Weekend Schedule:

• Thursday 5/24: AM classes only
• Friday 5/25: Closed
• Saturday 5/26: Closed
• Sunday 5/27: Closed
• Monday 5/28: PM classes only

Warmup:

200m run

20 sumo squat to stand

20 side leg swings per side

Pre-WOD mobility:

Pigeon stretch 1 min/side

Slingshot squat 1 min

Hamstring band stretch 1 min/side

WOD: 20 min

Even minutes – perform 3 back squat @ 80% 1rm

Odd minutes – :15-:30 L-sit/knee tuck hold

Partner WOD 9AM

Warmup: 3 rds

10 sumo squat to stand

10 pvc shoulder dislocates

10 situps

WOD: Partner Angie

100 pullups

100 pushups

100 situps

100 squats

**Partner 1 completes reps of Angie while partner 2 runs 2oom,

then partner 2 continues where partner 1 left off while partner 1 runs 200m. 

Complete until 400 reps have been collectively completed. 

Warmup: 3 rds

10 russian kb swings

10 box jumps

10 pushups

Pre-WOD mobility:

5 way shoulder band stretches :30/stretch/side

Skill practice: 5 min

Wall climbs

WOD: 2 rds for max reps

2 min cal row

1 min rest

2 min wall climbs

1 min rest

2 min DU’s

1 min rest

Wall climbs

http://www.youtube.com/watch?v=Xg7fWc2LVhI

Make-Up WOD/Oly Skill & Strength WOD

Burpee Challenge Day 46, Burpees Completed: 1081

Warmup:

400m run

Burgener warmup x 2

Pre-WOD mobility:

Wall/groin stretch 1 min/side

Front rack band stretch 1 min/side

WOD: Oly Skill & Strength (Courtesy of mikesgym.org)

1. 3 position clean: 68%x3, 73%x3, 78%x3 high hang, mid thigh, floor.
2. Clean pulls: 90%x3, 95%x3 (maintain proper position and stay back.)
3.  Behind the neck jerk: work a heavy single

Burpee Challenge Day 45, Burpees Completed: 1035

Warmup: 3 rds

10 wall squats

10 pvc shoulder dislocates

10 situps

Pre-WOD mobility:

Wall groin stretch 1 min/side

Front hip wall stretch 1 min/side

Hamstring band stretch 1 min/side

WOD: AMRAP 20 min

9 T2B

12 SDHP 95/65lb

15 wall balls

Burpee Challenge Day 44, Burpees Completed: 990

Warmup: 2 rds

20 double unders

10 sumo squat to stand

20 arm circles forward and backward

Pre-WOD mobility:

Hamstring band stretches 1 min per side

Shoulder external rotation with lacrosse ball 1 min per side

WOD: strength

1) Deadlift 5×5

2) Push press 5×5

3) 1k row

Warmup: 3 rds

10 front leg swings per side

10 side leg swings per side

10 pvc shoulder dislocates

Pre-WOD mobility:

Samson with band distraction 1 min/side

5 way shoulder band stretches: 3o sec/stretch/side

WOD: for time

Buy in – 800m run

10 rds

• 10 pullups
• 10 HR pushups

Cash out – 800m run

Loosen up those shoulders!

http://www.youtube.com/watch?v=eveYJP1indI

Burpee Challenge Day 41, Burpees Completed: 861

Partner WOD 9am

Warmup:

400m run

20 russian kb swings

20 sumo squat to stand

Pre-WOD mobility:

Front rack band stretch 1 min per side

Partner WOD:

1) 15 minutes for each partner to find 1RM power clean

2) AMRAP 10 min:

Power cleans @ 75% 1RM

*Partners must complete reps back and forth

*Score is total reps completed between partners

Burpee Challenge Day 40, Burpees Completed: 820

Warmup: 2 rds

10 jump tucks

10 wall squats

10 wall/floor angels

Pre-WOD mobility:

Wall groin stretch 1 min

Samson w/band distraction 1 min per side

Shoulder external rotation w/lacrosse ball 1 min per side

Skill practice: overhead squats

WOD: “Nancy” 5 RFT

400m run

15 overhead squats 95/65lb

Rob O. doing “Nancy”

http://www.youtube.com/watch?v=AaaCoa4-T7E