Sunday, March 29, 2015

WOD Monday, March 30, 2015

STRETCH

Sumo Wall 

WARM-UP

Jerk Footwork (Split)
5 Cleans
5 Jerks B Rack
5 Snatch
10 Arm Circles

STRENGTH

Work up to a heavy T&G Clean/Jerk

WOD

"Bode"
 20min Cap
12 RFT
5 HSPU
11 Snatch (95/65)


Friday, March 27, 2015

WOD Saturday, March 28, 2015

PARTNER WOD

20min


TEAMS OF 3


1) AMRAP Wall Balls
2) Rest
3) 200m Run + 2 Squat Clean (225/135)

*Rotate after 2 Squat Cleans are done.

Wednesday, March 25, 2015

WOD Thursday, March 26, 2015

WARM-UP

200m Run
10 Box Jumps
5 K2E
High Knee/ Butt Kicker
10 Kip Swings

STRENGTH

7 C2B EMOM x 7min

WOD

800m Run
30 Burpee Box Jumps (30/24)
800m

Tuesday, March 24, 2015

WOD Wednesday, March 25, 2015

STRETCH
Calf

WARM-UP
Burgener/Skill
10 Kip Swings
1 Rope Climb/ 5 Ring Row
200m Run
Launch Snatch Bar

STRENGTH
Warm-Up Snatch/Stone

WOD
Strong Sprint Race
100m Run
4 Stones
2 Rope Climbs
4 Snatch
6 TTB
8 Pull-Ups

*Preset stones/snatch weight

Monday, March 23, 2015

WOD Tuesday, March 24, 2015

STRETCH
Pidgeon

WARM-UP
20 DUs
10 Leg Swings
5 Push-Ups
200m
6 F. Squats

STRENGTH
EMOM x 12
E: 6 HSPU
O: 6 F. Squat (205/135)

WOD
3RFT
400m run /500m row
21 Sit-Ups
50 DUs


Sunday, March 22, 2015

WOD Monday, March 23, 2015

STRETCH

Banded Shoulder

WARM-UP

Burgener/Skill
Arm Haulers
Banded OHS PVC
10 Push-Ups
5 Snatch

STRENGTH

7 C2B EMOM x 7min

WOD

12min Cap

21 Snatch (135/95)
21 Lat Burpees
15 OHS
15 Lat Burpee
9 Squat Snatch
9 Lat Burpees