Friday, April 17, 2015

WOD Saturday, April 18, 2015

WARM-UP
5 Junkyard Dogs
400m Run
High Knee/Butt-kickers
5 Cleans
10 Spiderman Stretch

PARTNER WOD
3 RFT
800m Run
22 Cleans

*Together, split reps

Thursday, April 16, 2015

WOD Friday, April 17, 2015

WARM-UP
2 Power Cleans
2 Hang Squat Cleans
2 Front Squats
5 Kip Swings
5 Dips
200m Run


STRENGTH

EMOM x 10

Odd: Power Clean + Hang Squat Clean + 3 Front Squat
Even: 3 MUs

WOD
800m Run
21-15-9
KBS (70/55)
Burpee

Wednesday, April 15, 2015

WOD Thursday, April 16, 2015

STRETCH
Calf Stretch

WARM-UP
10 Front Squats
5 C2B
10 DUs
3 Squat Cleans
10 Arm Circles

STRENGTH
EMOM x 10min
35 DUs

WOD
3 RFT 15min Cap
10 Front Squats (Unbroken) (185/135)
20 C2B (Jumping C2B)
50 DUs

Tuesday, April 14, 2015

WOD Wednesday, April 15, 2015

Don't forget, Ladies Night is tonight at 7:30pm WOD,
make sure you are signed up in Zen Planner!

WARM-UP
Burgener Skill
10 Push Press
400m Run
5 Snatch
High Knee/Butt-kicker

STRENGTH
Push Press Back Rack
5x3 Climbing

WOD
For Time
800m Run
20 Snatch (115/80)
800m Run

Monday, April 13, 2015

WOD Tuesday, April 14, 2015

WARM-UP
10 Med Ball Cleans
5 Box Jumps
10 Leg Swings
10 Pass Throughs
25 Mountain Climbers

STRENGTH
7x9C2B 1 min Rest

WOD 
15min AMRAP
10 TTB
15 Box Jumps (24/20)
20 Wall Balls (20/14)

Sunday, April 12, 2015

WOD Monday, April 13, 2015

WARM-UP
Warm-Up All Movements

STRENGTH
EMOM x 7min
2 Hang Squat Clean
Heavy (drop each rep)

WOD
2 Rounds

1 Hang Snatch (175/125)
2 Pistols
3 MUs
4 F. Squats
5 Hang Clean
6 HSPU
7 Box Jump Overs
8 Wall Balls
9 Pull-Ups

Friday, April 10, 2015

WOD Saturday, April 11, 2015

WARM-UP
800m Run
10 Push-Ups
10 Squat Jumps
10 Leg Swings
10 Spiderman Stretch

PARTNER WOD
3RFT

400m Run
21 Burpees