Sunday, March 1, 2015

WOD Monday, March 2, 2015

STRETCH

Forearm

WARM-UP

100m Row
10 Front Squats
10 Hang Cleans
10 Leg Swings
Spiderman Walk

STRENGTH

Death by Squat Cleans (135/95)

WOD

2K Row

Friday, February 27, 2015

WOD Saturday, February 28, 2015

WARM-UP

10 Partner WB
10 Partner WB Sit-Ups
10 Partner Push-Ups
Partner Carry
5 Junkyard Dogs

PARTNER WOD

100 WB
100 Pull-Ups

Wednesday, February 25, 2015

WOD Thursday, February 26, 2015

STRETCH

Calf

WARM-UP

5 DB/KB Snatch
10 Push-Ups
10 Goblet Squats
10 Cal Row
5 Long jumps

STRENGTH

10 Rounds(5 rounds each person)

Partner Rowing
30 Cals

WOD

3 RFT

10 push ups
5 snatch each arm (55/35)
10 air squats

Tuesday, February 24, 2015

WOD Wednesday, February 25, 2015

STRETCH

Banded Shoulder

WARM-UP

Burgener/Skill
10 Cal Row
10 Dips
10 Pull-Ups
10 Down & Finish

STRENGTH

EMOM x 10

Odd: 200m Row
Even: 4 MUs


WOD


"Randy"

12 min Cap

75 Snatches (75/55)

Monday, February 23, 2015

WOD Tuesday, February 24, 2015

WARM-UP

10 Push-Ups
10 Front Squats
10 Cleans
10 Pass Throughs
20 Mtn Climbers

WOD

"Keep Moving"

30 min AMRAP

1 strict HSPU
2 Squat Cleans (225/155 Unbroken T&G)
3 Burpee Bar Hops

Sunday, February 22, 2015

WOD Monday, February 23, 2015

STRETCH
Banded Squats

WARM-UP
Burgener/Skill

-then-

5 Deadlifts
5 Cleans
5 Front Squats
10 Arm Circles

STRENGTH
5 Complexes
1 Deadlift + Hang Clean + Hang Squat Clean (Heavy)

WOD
12min cap

1000m Row
30 hang Snatches (135/95)
50 Pull-Ups

Friday, February 20, 2015

WOD Saturday, February 21, 2015

WARM-UP

Snatch Positioning
Snatching x 10 Coach

10 Kip Swings/ 10 Air Squats/ 10 Cal Row/ 10 Spiderman Push-Up

WOD

10 RFT

10 TTB
10 Snatch (95/65)

1 person completes round.