February 2015

WARM UP: 1 minute of Push Ups 2 Minutes of Sit Ups 3 Minutes of Mountain Climbers 4 Minutes of Double Unders or Singles 5 Minutes of Planks

WARM UP: 400 M Run 25 Air Squats 300 M Run 25 Lunges 200 M Run 25 Mt. Climbers 100 M Run 10 Inch Worms  

WARM UP: Roxanne Push Ups (Play the song Roxanne by The Police, get into a Plank position and every time you hear “Roxanne” do a Push Up; stay in the plank position otherwise.) Bring Sally Up Back Squats with 45# bar Team Row for 10 Minute AMRAP for Max Distance with each team member rowing

Coach Rodney continues to get his athletes ready for the Open (either that or kill us) with his 3 WOD’s in One: WARM UP: 6 Minutes of: 20 Hollow Rocks; 20 Second Couch Stretch; 5 Pull Ups; 5 Dips; 10 Wall Squats SKILL: Team of 2 : 3 rounds each partner: 25 Kettle Bell Swings

REST DAY

WARM UP:  100 M Run; 30 Double Unders/ 60 Singles; 30 Walking Lunges; 30 Air Squats SKILL: Back Squats: 5 x 5 Push Press 5 x 5 WOD: 15 Minute Time Cap: 21 – 15 – 9 reps of: Back Squats (85#/ 95# W; 110#/ 125#M) Box Jumps/ Step Ups (20″W; 24″M) Kettle Bell Swings

WARM UP: 10 Minutes of Cindy: 5 Pull Ups; 10 Push Ups; 15 Air Squats SKILL: 3 Rounds of : 6 Deadlifts @80% 12 Man Makers (Body Weight) 1 Man Maker = 1 Push Up + 1 Right Hand to Chest + 1 Push Up + 1 Left Hand to Chest into a Squat and

WARM UP: 3 Rounds of: 20 Hollow Rocks ; 20 Flutter Kicks; 50 M Butt Kicks; 50 M High Knees; 20 Walking Lunges