Wednesday, October 1, 2014

WOD Thursday, October, 2 2014

Warm-Up
Burgener Skill
10 Air Squats
10 Box Jumps (Lat)
5 Ring Rows

Skill
4x7 B. Squat Across

WOD
2 RFT

12 OHS (135/95)
12 Burpees
9 Power Snatch (135/95)
9 Burpee Box Jumps (20"/16")
6 Squat Snatch (135/95)
6 Burpee C2B

Tuesday, September 30, 2014

WOD Wednesday, October 1, 2014

Warm-Up
200m Run
Arm Circles
3 Wall Walks
10 Air Squats
10 KBS

Skill
10 Sets of Max Unbroken C2B Pull-Ups
1min Rest btwn Sets
No bands, scale with pull ups or ring rows

WOD
15min AMRAP

6 HSPU
12 KBS (70/55)
200m Run

Monday, September 29, 2014

WOD Tuesday, September 30, 2014

Warm-Up
Spiderman Stretch
5 OHS (bar)
5 Pull-Ups
5 Squat Clean (Bar) + 1 Jerk

Skill
Work up to heavy but good Clean/Jerk

WOD
6min AMRAP

6 OHS (155/105)
9 Lat Burpees
12 TTB

Friday, September 26, 2014

WOD Monday, September 29, 2014

Warm-Up
Burgener
20 DUs
200m Run
5 Snatch Deadlifts (Bar)
Spiderman Walk

Skill
Max DUs 2min
Rest 2min
Max DUs 2min

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

WOD Saturday, September 27,2014

Warm-Up
400m Run
Ladder Warm-Up


WOD
THE TEAM LADDER
3 Teams
3 Lifts + 1 Bonus

Wednesday, September 24, 2014

WOD, Thursday September 25, 2014

Warm-Up
400m Row
5 Squat Clean (bar)
5 Long Jump
5 Burpee
5 Knees 2 Feet

Skill
10x10 Box Jumps
(Higher than Normal)

WOD
10min AMRAP
5 Power Cleans (135/95), Stone (115/65)
10 Push-Ups
15 Air Squats

WOD Friday, September 26, 2014

Warm-Up
10 Squat (bar)
5 Pull-Ups
5 Med Ball Cleans
250m Row

Skill
EMOM
10x1 B. Squat

WOD
30 Pull-Ups
50 Thrusters (45/35), Stone Thrusters (50/35)
1k Row