Thursday, December 18, 2014

WOD Friday, December 19, 2014

STRETCH

Banded Shoulder

WARM-UP

5 Pull-Ups
10 Banded Squats
10 Box Jumps
5 Snatches
1 Rope Climb

STRENGTH

5x5 OHS Across

WOD

3 RFT

15 C2B
12 Lat Burpee Box Jumps (20/16)
9 Back Squats (225/145)

POST STRENGTH

EMOM

Odd: 2 Rope Climbs
Even: 4 DB/KB Snatch (2 each arm) (100/70)

Wednesday, December 17, 2014

WOD Thursday, December 18, 2014

STRETCH

Banded Shoulder

WARM-UP

Burgener

-then-

10 Snatch Deadlifts
5 OHS
10 Leg Swings
10 Arm Haulers

STRENGTH

Snatch Complex

5 Sets of:

1 Pocket
1 Launch
1 Floor
1 OHS

Light & Right Same Weight 50% or less)

WOD

30 Snatches (155/105)55-65%(8-12 UB)
EMOM 30 DUs

POST STRENGTH

3x10 GHDSU

Tuesday, December 16, 2014

WOD Wednesday, December 17, 2014

STRETCH

Glut Smash

WARM-UP

100m Row
10 Deadlifts (Bar)
10 F. Squats
10 Lat Lunges
Pendulum Walk

STRENGTH

7x1-3 Snatch 
(Increasing)
1 Floor
1 Launch
1 Pocket

WOD

1k Row
30 Deadlifts (185/135)
20 F. Squats(185/135)( 50-60)10-15UB)
30 Deadlifts  (185/135)

15min cap

Monday, December 15, 2014

WOD Tuesday, December 16, 2014

STRETCH

Lat Smash

WARM-UP

"Open Test" Demo Movement

WOD

"Open Test"

20min AMRAP

50 Wall Balls (20/14)
50 DUs
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Cleans
20 Jerks (145/100)
10 Snatch
10 MUs

POST STRENGTH

7x5 Across B. Squats(65-75%)

Sunday, December 14, 2014

WOD Monday, December 15, 2014

STRETCH

Glut Smash

WARM-UP

5 Box Jumps
20 DUs
5 Snatch (Bar)
10 OHS
5 K2E

STRENGTH

EMOM x 12min

Odd: 5 OHS (50%)
Even: 50 DUs

WOD

3 Rounds of Max Reps

Round 1
1min Box Jump Overs (24/20)
1min TTB
1min Deadlifts (225/155)(50-65%)(10-15 UB)
1min Rest

Round 2
1min Box Jump Overs (24/20)
1min TTB
1min Deadlifts (225/155)
1min Rest
Is 2nd Round

Round 3 
1min Box Jump Overs (24/20)
1min TTB
1min Deadlifts (225/155)
1min Rest

Friday, December 12, 2014

WOD Saturday, December 13, 2014

WARM-UP

10 F. Squats
10 Push Press
5 Pull-Ups
1 Rope Climb
20 DUs

PARTNER WOD

"F'd Up Fran"

21 Thrusters (135/95)
9 MUs
15 Thrusters
7 MUs
9 Thrusters
5 MUs

*Both partners must complete all reps.
1) 21 Thruster
2) 21 Thrusters
1) 9 MU
2)9 MU

Thursday, December 11, 2014

WOD Friday, December 12, 2014

STRETCH

Bar Aductor Roll

WARM-UP

20 DUs
10 Air Squats
10 Cal Row
5 Jerks

STRENGTH

10x1(80/90%)
OHS 

WOD

3 RFT

75 DUs
50 Air Squats
25 Cal Row

20min cap