WODs 6.22.15 - 6.26.15

I hope all the dads are having a great fathers day!

This weekend is the Wodlife summer games competition at Avondale Brewery.  The individual competition is Saturday and Teams on Sunday.  We have at least three teams competing from J19 on Sunday.  If you have never been a part of a competition I encourage you to come out and watch the action. 

Make sure you are constantly hydrating.  If you don't salt your food consider adding a little salt to your diet to help with water retention. 

Monday

Bench Press

Set 1-12 reps

Set 2-10 reps

Set3-8 reps

Set 4-8 reps AHAP

then

12-50 DU-9-50 DU-6-50 DU-3

Strict C2B

Plyo Pushups (Clapping Pushups)

50 Dubs between every round

Scaling Options

Strict Pullups

or

Jumping Pullups

or

Ring Rows

Deficit Pushups

or

GS Pushups

100 Singles

Tuesday

Front Squat 7x5 @75%

then

4 Min ME Burpees

Wednesday

EMOM for 18 min

Min 1 Row 12/10 Cals

Min 2 12/10 KBS AHAP

Min 3 12/10 WB AHAP

Not for time- Rest as needed

Core

50 V Ups

50 Twisting Crunches

30 GHD with Med Ball if possible

ME GHD hold

1 Set ME GHD

Thursday

Bounding

5 sets

Work up to a high but not maximal box jump

Focus:Landing with soft feet

For Time:

21-15-9

STO 135 / 95

Jump Squats

Buy out:800 m run

Friday

Front Squat 8x4 @80%

Front Squat Accesory

4 x 5 straight leg deadlifts work up to heavy 5

Mobility

Stretch Hips and Hamstrings

Front Leg Swings each leg

Side to Side Leg Swings

Spiderman Stretch each leg

Fire Hydrants http://www.youtube.com/watch?v=zJY2XVqCZ_4&feature=related

Toe Touch

Seated Hamstring Stretch