Saturday Wod

**********************
10 hill Sprints
Then:
21 pullups
40 squats
21 Knees to elbows
18 pullups
40 squats
18 Knees to elbows
15 pullups
40 squats
15 Knees to elbows
12 pullups
40 squats
12 Knees to elbows
Then:
Dip Ladder 10-1

Warmup (15 minutes Shadow Boxing))
Foam Roll
**************************************************
A) Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

B) Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
C) Bench
3RDS x 5/3/1REPS
75,85,95(%of 1RM)
*************************************************
D) Deadlift
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
Cool Down

Warm up (repeat 2 times)


• 1 x 50m Backstroke Easy, rest 0:15 / 50m
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
• 2 x 25m Breaststroke Easy, rest 0:10 / 25m
Breaststroke swim at a slow, relaxed pace.
Build up


• 4 x 50m Breaststroke, 3 kicks, 1 arm stroke, rest 0:15 / 50m
Breaststroke swim completing three kicks to every stroke.
• 2 x 50m Backstroke Easy, rest 0:10 / 50m
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
• 2 x 50m Breaststroke Stretch & Glide, rest 0:15 / 50m
Breaststroke swim, pausing at the end of each stroke with an extended glide for 2 seconds. Pace yourself by thinking "one Mississippi two Mississippi" during the glide.
Core



• 6 x 50m Freestyle Swim, rest 0:15 / 50m
• 4 x 50m Streamline Backstroke Kick with fins, rest 0:20 / 50m
Backstroke kick with arms held out front in a streamlined position and hands resting on the water.
• 5 x 100m Backstroke Swim, leave on 02:50 / 100m
Backstroke swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down


• 2 x 100m Breaststroke Easy, rest 0:20 / 100m
Breaststroke swim at a slow, relaxed pace.

WOD courtesy of www.swimplan.com

Warm Up
Foam Roll
**************************************************
Run 1 mile
40 push ups
30 Pull Ups
20 Ring Dips
10 handstand pushups
20 Ring Dips
30 Pull Ups
40 push ups
Run 1 mile
**************************************************
Cool Down

Warm up
Foam Roll
**************************************************
Barbell Complex
DL, Bent-over Row, Hang Clean, Front Squat, Push Press, Back Squat
6x of each @ 75#
6x of each @ 95#
4x of each @ 105#
2 sets of 3x each @ 115-135#
Then:
Row
4x 15/15 hard/easy (2 min total and "hard" means hard) +
2x 30/30 Push Press (2 min total, "rest" in locked-out position) +
4 min rest
Three blocks, throw light med ball during rest between blocks
Then:
Step-up Ladder 1-10-1
KBs held in Rack Position throughout
If 18" box use light KBs, if 10" box use heavier KBs
Don't be greedy with weight - there's a lot of time to think

Warm Up
********************************************************
Run 1 Mile(70% Effort)
50 Situps
50 Doubleunders
Walking Lunge, 50 steps
50 Burpees
50 Situps
Run 1 Mile(80% Effort)

Cool down
********************************************************

Jeanna's Class

Warm Up (15 Minute Row)
Foam Roll
**************************************************
A) Press
3 RDS x 3REPS
70,80,90(%of 1RM)
**************************************************
B) Squat
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
C) Bench Press
3 RDS x 3REPS
70,80,90(%of 1RM)
**************************************************
C) Deadlift
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
Cool Down

Run 1 Mile
50 Situps
50 Doubleunders
Walking Lunge, 50 steps
50 Burpees
50 Situps
Run 1 Mile

Warm Up
Foam Roll
**************************************************
Bench Press @ 185# +
Deadlift @ 275# +
Back Squat @ 185# +
Pull-up +
Box Jump @ 45" Box
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
Bench Press Max Rep Test @ 185#
**************************************************
Cool Down

Warm Up(10 Minute Jog)
Foam Roll
**************************************************
A) Squat
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
B) Press
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
C) Deadlift
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
D) Bench Press
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
Cool Down