Friday, January 30, 2015

WOD Saturday, January 31, 2015

WARM UP

5 Knee 2 Feet
10 Air Squat
10 Wall Touch
10 Cleans
10 Strict Press

PARTNER WOD

1 person working @ a time

Split Rep Equally

50-40-30-20-10

Wall Balls (30/20)
Power Cleans (135/95)

Thursday, January 29, 2015

WOD Friday, January 30, 2015

STRETCH

Banded Hip

WARM UP

10 Good Mornings
5 Pull Ups
10 Lat Lunges
10 KB Clean/Stone 2 Front Rack
10 Deadlifts

STRENGTH

Deadlifts

EMOM x 7 min

10 @ Body Weight
(Axle Bar)


WOD


AMRAP 12 min

Down & Back-- Double KB Walking Lunge (140, 110), (70/55) or Stone (115/65)
10 Pull Ups
5 Weighted Sit Ups (45/25), or Stone (50/35), or KB (55/35)

Wednesday, January 28, 2015

WOD Thursday, January 29, 2015

WARM UP

Burgener/ Skill
10 OHS
5 Kip Swings
10 Pass Throughs
Calf Stretch
Lat Lunges

STRENGTH

Go over movement
Standard
(Full Depth/Full Hip Extension on Squat at Top), and (C2B/ Full Extension at Bottom)

PARTNER WOD

Judge/Score Each Other

"14.2"

0-3min
2 Rounds
10 OHS (95/65)
10 C2B

 3-6 min
2 Rounds
12 OHS
12 C2B

6-9 min
2 Rounds
14 OHS
14 C2B

Tuesday, January 27, 2015

WOD Wednesday, January 28, 2015

STRETCH 

Pidgeon 

WARM UP

10 Jiggers
10 Lat Box Jumpovers
10 Jerk Drops
5 K2E
10 Cleans

STRENGTH

EMOM x 7 min

7 Box Jumps + 7 TTB

WOD

3RFT 8 min Cap

10 Power Cleans (135/95)
10 Push Jerk

POST

5x5 Thrusters (135/95)

Monday, January 26, 2015

WOD Tuesday, January 27, 2015

STRETCH

Couch

WARM UP

Skill Trans
5 OHS
10 Cal Row
5 Goblet Squats
10 Push Ups

STRENGTH

5x5 OHS
Increasing

WOD

AMRAP 10 min

5 Pull Ups
10 Burpees
15 Air Squats

Sunday, January 25, 2015

WOD Monday, January 26, 2015

STRETCH

Sumo Wall

WARM UP

Burgener/Skill
5 Dips
5 Pull Ups
10 Leg Swings
10 Pass Throughs

STRENGTH


Snatch Ladder

1 Snatch every minute
Start @ 135 (guy) and 105 (girls) or a 50% 1 rep max
Guys add 10lbs every minute.
Girls add 5lbs every minute.
*Until fail

WOD 

3RFT

10 MUs
5 Squat Cleans (185/115)

Friday, January 23, 2015

WOD Saturday, January 24, 2015

WARM UP

20 DUs
Burgener/Skill
10 Snatch Deadlifts
10 Snatch Push Press
10 Arm Haulers

PARTNER WOD

20 min AMRAP

 30 DUs
15 Snatches (75/55)

*Switch every round