Wednesday, December 31, 2014

WOD Thursday, January 1, 2015

STRETCH

Glut Smash

WARM-UP

Burgener/Skill
10 F. Squats
10 Leg Swings
10 TTB
10 Push-Ups
10 Superman/Hollow Rock

STRENGTH

Work up to a heavy Snatch grip Push Press + OHS

PARTNER WOD

Partners of 3

Happy New Year! 2015 Total Reps


150 Abmat Sit-Ups
150 Kettlebell Swings (53/35)
150 Push-Ups
150 Wall Balls(20/15)
1000 Double Unders
150 Pull-Ups
150 Air Squats
115 Box Jumps (24")

Tuesday, December 30, 2014

WOD Wednesday, December 31, 2014

STRETCH

Sub Scap Smash

WARM-UP

10 Kip Swings
3 Wall Walks
20 DUs
1 Rope Climb
10 Good Mornings

STRENGTH

12min MU Wave

Min 1- 1 Unbroken
Min 2- 2 Unbroken
Min 3- 3 Unbroken
... Etc.

Restart when you fail.

WOD

AMRAP

12min

12 Burpees
12 TTB
40 DUs

Monday, December 29, 2014

WOD Tuesday, December 30, 2014

WARM-UP

Burgener/Skill
10 Banded Squat
Spiderman Stretch
10 Leg Swings
Spiderman Stretch
10 Push Press

STRENGTH

EMOMx5

2 Squat Snatch
Light & Right

WOD

AMRAP

5min

Squat Clean (165/115) to Overhead (50-60% Squat Clean)

Sunday, December 28, 2014

WOD Monday, December 29, 2014

STRETCH

Calf Stretch

WARM-UP

10 Wall Touch
10 Pass Through
5 Cal Row
10 OHS PVC
Handstand/Walk/Wall Walk

STRENGTH

Flight Simulator DUs for time

5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5

WOD

AMRAP 7min

6 OHS (135/95)
12 Cal Row

Friday, December 26, 2014

WOD Saturday, December 27, 2014

WARM-UP

5 Kip Swings
10 Air Squats
200m Row
10 Arm Circles

PARTNER WOD

30min AMRAP

1 person working @ a time.

5 C2B
10 Push-Ups
15 Air Squats

Thursday, December 25, 2014

WOD Friday, December 26, 2014

STRETCH

Pec Opener

WARM-UP

Burgener

-then-

10 Air Squats
5 Box Jumps
5 Pull-Ups
10 Arm Haulers

STRENGTH

5x3 Snatch
1 Pocket
1 Launch
1 Floor

WOD

21-15-9

14min Cap

Wall Ball (20/14)
Pull-Up
Thruster (95/65)
Box Jump (24/20)
KBS (55/35)

Tuesday, December 23, 2014

WOD Wednesday, December 24, 2014

STRETCH

Roll Piriformis

WARM-UP

10 Banded Squats
10 Cleans
Spiderman Stretch
5 Superman/ Hollow Rock
10 Wall Touch

STRENGTH

7x1 High Hang
   1 Hang
   1 Floor
(Squat Clean (55-65%) *Pause at bottom 3 sec*)

WOD

12min CAP

"Black & Blue"

5 RFT

10 Cleans (135/95)
10 Burpees

Monday, December 22, 2014

WOD Tuesday, December 23, 2014

WARM-UP

Burgener
10 OHS
10 Arm Circles
5 Kip Swings
10 Push Press

STRENGTH

EMOM x 6min
2 Squat Snatch (50-65)

WOD

For Time

18min Cap

50-40-30-20-10 Wall Ball (20/14)
25-20-15-10-5 TTB

Sunday, December 21, 2014

WOD Monday, December 22, 2014

WARM-UP

10 Med Ball Cleans
10 Hang Cleans
10 Deadlifts
5 Cal Row

STRENGTH

Work up to a heavy Hang Clean

WOD

"Strongman WOD"

15min AMRAP

Tire Flip 1 (heavy)
Sit-Ups 10
Stones 2 (175/115)
Cal Row 20
Hang Clean 3 (body weight)
D.U. 30

Friday, December 19, 2014

WOD Saturday, December 20, 2014

WARM-UP

Burgener

-then-

5 Pull-Ups
5 Dips
10 Air Squats
Sprint- Down & Back

PARTNER WOD

"Ogar Strong"

AMRAP 14min

3 TnG Snatch (135/95)
1 MU
12 Wall Balls (20/14)
* Each person must complete all reps.

Thursday, December 18, 2014

WOD Friday, December 19, 2014

STRETCH

Banded Shoulder

WARM-UP

5 Pull-Ups
10 Banded Squats
10 Box Jumps
5 Snatches
1 Rope Climb

STRENGTH

5x5 OHS Across

WOD

3 RFT

15 C2B
12 Lat Burpee Box Jumps (20/16)
9 Back Squats (225/145)

POST STRENGTH

EMOM

Odd: 2 Rope Climbs
Even: 4 DB/KB Snatch (2 each arm) (100/70)

Wednesday, December 17, 2014

WOD Thursday, December 18, 2014

STRETCH

Banded Shoulder

WARM-UP

Burgener

-then-

10 Snatch Deadlifts
5 OHS
10 Leg Swings
10 Arm Haulers

STRENGTH

Snatch Complex

5 Sets of:

1 Pocket
1 Launch
1 Floor
1 OHS

Light & Right Same Weight 50% or less)

WOD

30 Snatches (155/105)55-65%(8-12 UB)
EMOM 30 DUs

POST STRENGTH

3x10 GHDSU

Tuesday, December 16, 2014

WOD Wednesday, December 17, 2014

STRETCH

Glut Smash

WARM-UP

100m Row
10 Deadlifts (Bar)
10 F. Squats
10 Lat Lunges
Pendulum Walk

STRENGTH

7x1-3 Snatch 
(Increasing)
1 Floor
1 Launch
1 Pocket

WOD

1k Row
30 Deadlifts (185/135)
20 F. Squats(185/135)( 50-60)10-15UB)
30 Deadlifts  (185/135)

15min cap

Monday, December 15, 2014

WOD Tuesday, December 16, 2014

STRETCH

Lat Smash

WARM-UP

"Open Test" Demo Movement

WOD

"Open Test"

20min AMRAP

50 Wall Balls (20/14)
50 DUs
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Cleans
20 Jerks (145/100)
10 Snatch
10 MUs

POST STRENGTH

7x5 Across B. Squats(65-75%)

Sunday, December 14, 2014

WOD Monday, December 15, 2014

STRETCH

Glut Smash

WARM-UP

5 Box Jumps
20 DUs
5 Snatch (Bar)
10 OHS
5 K2E

STRENGTH

EMOM x 12min

Odd: 5 OHS (50%)
Even: 50 DUs

WOD

3 Rounds of Max Reps

Round 1
1min Box Jump Overs (24/20)
1min TTB
1min Deadlifts (225/155)(50-65%)(10-15 UB)
1min Rest

Round 2
1min Box Jump Overs (24/20)
1min TTB
1min Deadlifts (225/155)
1min Rest
Is 2nd Round

Round 3 
1min Box Jump Overs (24/20)
1min TTB
1min Deadlifts (225/155)
1min Rest

Friday, December 12, 2014

WOD Saturday, December 13, 2014

WARM-UP

10 F. Squats
10 Push Press
5 Pull-Ups
1 Rope Climb
20 DUs

PARTNER WOD

"F'd Up Fran"

21 Thrusters (135/95)
9 MUs
15 Thrusters
7 MUs
9 Thrusters
5 MUs

*Both partners must complete all reps.
1) 21 Thruster
2) 21 Thrusters
1) 9 MU
2)9 MU

Thursday, December 11, 2014

WOD Friday, December 12, 2014

STRETCH

Bar Aductor Roll

WARM-UP

20 DUs
10 Air Squats
10 Cal Row
5 Jerks

STRENGTH

10x1(80/90%)
OHS 

WOD

3 RFT

75 DUs
50 Air Squats
25 Cal Row

20min cap

Wednesday, December 10, 2014

WOD, Thursday, December 11, 2014

STRETCH

Foot Smash

WARM-UP

Burgener

-then-

10 Snatch
3 Wall Walks
5 Wall Touches
10 Air Squats (Slow)

STRENGTH

EMOM x 7min
2 Snatch (75-85%)

WOD

30-20-10

Snatch (95/65)(15 Unbroken)
HSPU(10-15) Unbroken

10min cap

POST STRENGTH

10x2 F. Squat (3sec pause)
(50-65%)