Return to the WOD...of the Non-CrossFit affiliate variety

I got in a couple of "Alpha" workouts over at Life Time Fitness back in November which were cached here on my blog but unpublished. Here's a taste of what the rich folks' WOD looks like:

Tuesday

Warm Up:
Some stretching
Quad Rolling
Tiger Tail (ow)

Ab Ball.
Legs straight, hip raises x10
Legs bent, hip raises x10
Legs straight, hip raise, roll in to bent knees/higher hips x10
2 sets

Plank on ball, circling arms 10 times left, 10 times right, 2 sets

PVC Pass Through and PVC circle throughs x 20 and x20

Goblet Squats 3 sets of 10 12 lbs

KB Dead Lift x10 -3 sets to get form

Skill:
Deadlifts for form
KB Swings for form

WOD:
4 Rounds (Not for Time)
-5 Deadlift (75lbs as I wanted it to be difficult, but havne't deadlifted in forever and didn't want to get hurt)
-10 KB Swings

Finisher:
10 Minute AMRAP
-10 TRX Rows (Very low)
-10 Ab Dolly knees-in with hips high in plank position.

I did 5 rounds of the rows and 4.5 Rounds of the Abs.



Thursday

Warm up:
Stretching
Hamstring Rolls
Tiger Tail
500 Meter Row

Class Warm Up:
Ball Work: 10 Straight Leg, 10 Bent, 10 Curls
On rig, squat bottoms
10 Goblet Squats
10 Overhead Squats with PVC
Spiderman Lunges

Skill work:
Squat Mobility
Band around knees (8 inch circle-ish)
Squat Half, wide legs: 10 knees in together, 10 Right, 10 Left
Walking Lunges with 10lb dumbbells overhead 5 each leg

WOD:
10 KB Swings (12lbs)
10 banded knees together
5 Front Squat with 45lb Bar and Band around knees
Adjusted farmer's carry, one arm up and one arm down 14lbs each arm, alternating at half-way through the route.

Discussion about knee physiology

Calf Raise Machine- Until I felt the burn.