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WARM-UP
STRENGTH
Front Squat 5-5-5-5-5
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WOD
AMRAP 10 minutes of:
95/65pound Front Squats x15
15 Ring dips
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Post WOD Mobility
Perfect Stretch x5
Chin-up Stretch x2Min
Lacrosse Ball/Foam Roll Anything tight or sore
WARM-UP
2 Rounds
Medball
Overhead toss x10
Rotation toss Left/Right x10 Each
2-arm thrust x10
Underhand toss x10
Sit-up x10
WOD
Five rounds for time of:
5 C2B Pull-ups
115/80 pound Overhead squat, 10 reps
15 Toes to bar
30 Ab-mat Sit-ups
Post time to comments or beyond the whiteboard
Post WOD Mobility
Pigeon Pose x2Min
Throwers Stretch x 1-2 min
Lacrosse Ball/Foam Roll Anything tight or sore
I would like to send a special Happy Father's Day to my Son, Matthew who is currently serving in Afghanistan. He and other Soldiers are far away on this day protecting their children and families even tho they are not here with them. I ask that each of you call your Dad today and tell him that you love him and then say a prayer for those Soldier Dad's that are serving this great Country.
I would also like to say a heart felt Happy Father's Day to my Dad, my Father-in-law and my Husband! All of these men protect and care for their families very much. Each of these men are not boastful of their own great deads and sacrifices, they only live their lives as they would have their children do.
Happy Father's Day to all of our CrossFit Tulsa Members who are Fathers. Have a great day!
-Stephanie
TEAM WOD
WARM-UP
2 Rounds
Crab Walk
Spiderman Crawl
Bear Crawl
Push-ups x15
Box Jumps x15
Dips x15
STRENGTH
AMRAP in 2 minutes of C2B Pull-ups.
- must start with elbows fully extended
- any kind of pull-up you want (strict, regular kip, butterfly kip)
- your chest MUST touch the bar (below the clavical)
- must end at the bottom with elbows fully extended
post weight to comments or beyond the whiteboard
WOD
Deadlift 1-1-1-1-1-1-1
Post time to comments or beyond the whiteboard
Post WOD Mobility
The 5-way Shoulder x1Min Each
Lacrosse Ball/Foam Roll Anything tight or sore
WARM-UP
WOD
Post time to comments or to beyond the whiteboard
Post WOD Mobility
Pigeon Posex2Min
Throwers Stretch x 1-2 min
Gastroc/Soleus Stretch x2Min each leg
Lacrosse Ball Anything tight or sore
WARM-UP
2 Rounds
Crab Walk
Spiderman Crawl
Bear Crawl
Push-ups x15
Pull-ups x15
DU x30
STRENGTH
Press 3-3-3-3-3
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WOD
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Box Jumps
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Post WOD Mobility
The 5-way Shoulder x1Min Each
Lacrosse Ball/Foam Roll Anything tight or sore
WARM-UP
Shoot through x10
Walking knee hugs
Walking ankle grabs
High Knees
Butt Kicks
Shuffle
Karaoke
Rope C limb
WOD
Post time to comments or to beyond the whiteboard
Post WOD Mobility
Pigeon Pose x2Min
Gastroc/Soleus Stretch x2Min each leg
IR Stretch x5
WARM-UP
Shoulder Reset x2Min
Rotator Cuff Warm-up
Passthroughs x10
Mobility x 10 each:
trunk twist with Medball
golf swing
straight leg swing front + side
inchworm
high knee tuck + lunge
2 Rounds
Agility Ladder
Sit-ups x15
box jumps x15
HSPU x15
STRENGTH
Back Squat 5-5-5-5-5
post weight to comments or beyond the whiteboard
WOD
3 rounds for time of:
35 Squats
100 Rope jumps
Post time to comments or beyond the whiteboard
Suggested Scaling
25 Squats
75 Rope jumps
or
20 Squats
50 Rope jumps
Post WOD Mobility
Perfect Stretch x5 http://www.youtube.com/watch?v=WrcSydO3Mzk
Chin-up Stretch x2Min
Gastroc/Soleus Stretch x2Min each leg
Lacrosse Ball Anything tight or sore
TEAM WOD
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