Thursday, August 21, 2014

WOD Friday August 22, 2014

WARM UP:
8 min
run 200 m
10 shoulder to overhead (pvc/bar)
5 thrusters (45/35)
6 spiderman walk
10 Banded Squats

MOBILITY: Tricep Origin Smash

SKILL/STRENGTH: Front Squat 2(50%), 2(65%), 4x5(75%) Every 90 seconds

WOD: “The Incredible Hulk”
20 min AMRAP
5 Deadlift (115/70)
5 Hang Clean (115/70)
5 Front Squat (115/70)
5 Push Press (115/70)
5 Back Squat (115/70)

Wednesday, August 20, 2014

WOD Thursday 08/21/14

WARM UP
10 min
200 M Run
Pec Stretch
5 Push ups
10 Wall touches
5 Leg Lifts

MOBILITY
Rhomboids - Stretch and Strenghten

SKILL
10 Min
Kettle bell cleans - Work up to heavy 3 reps each arm

WOD

“The Chief”
5 rounds of:  AMRAP 3: min
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

Tuesday, August 19, 2014

WOD Wednesday August 20, 2014

WARM UP:
8 min
run 400 m
3 kipping swings
10 box jump overs
walking quad stretch
10 air squats

MOBILITY: Lower Calf Smash

SKILL/STRENGTH: Pistols/ pistol progressions- 10 min

WOD: 30-25-20-15-10-5
Box Jump (24/20)
Wall Ball (20/14)
Run 200 m

Monday, August 18, 2014

WOD Tuesday August 19, 2014

WARM UP:
8 min
row 500 m
10 superman/hollow rock
5 dips
10 lateral lunges
spiderman walk

MOBILITY: Banded hip Openers

SKILL/STRENGTH: Strict Press 10-7-2-2-2-2-2-2, from rack- 20 min

WOD: 3 RFT
100 m walking lunges
25 situps

Sunday, August 17, 2014

WOD Monday August 18, 2014

WARM UP:
8 min
Row 20 pulls to chest
5 strict pull ups
10 front squat (45/35)
10 banded pass throughs
10 scorpions

MOBILITY: Banded Bully Stretch

SKILL/STRENGTH: Power Clean/ Front Squat, warm up to WOD weight

WOD: “Main Site Monday”
2 RFT (25 min cap- scale accordingly)
Run 800 m
30 Pull Ups
30 Front Squat (115/80)
30 TTB
30 Power Clean (115/80)

Friday, August 15, 2014

WOD Saturday August 16, 2014

WARM UP:
run 400 m
2 tire flips
10 scorpions
10 leg swings side-side
10 push ups

MOBILITY: Piriformis Smash

WOD: 20 min AMRAP
w/ partner
partner 1:  2 rounds
5 MB cleans (20/14)
5 Push Ups
Then AMRAP sledge hits

Partner 2:  Run 400 m       switch when runner returns, 
SCORE is number sledge hits


Wednesday, August 13, 2014

WOD Friday August 15, 2014

WARM UP:
7 min sharks and minnows

MOBILITY: Bottom Foot Smash

SKILL/STRENGTH: Gymnastics work, HS, HSPU, MU, HS walk- 15 min

WOD: 5 rounds
1 min max box Jumps (24/20)
1 min max wall balls (20/14)
rest 2 min
SCORE is number box jumps and number wall balls completed (2 numbers for score)