WOD Friday January 31, 2014

MOBILITY: Quad Smash

SKILL:  Jerk - work up to WOD weight, 5x5 E2MOM

WOD: “The Swexy”

4 Rounds 

3 min AMRAP

5 Power Cleans (135/95)

5 Jerks (135/95)

5 Pull Ups

1 min rest

Score is number of rounds plus reps completed

WOD Thursday January 30, 2014

MOBILITY: Unglue your sticks, lower leg partner smash

SKILL:  HSPU practice, Tripod Practice, Free Hand Stand Hold, HS walk progressions, 10 min

WOD: 3 RFT

50 Double Unders

75 Air Squats

WOD Wednesday January 29, 2014

MOBILITY:  Pec Smash

SKILL:  Snatch E2MOM 10(bar) - 5(40-50%)-2-2-2-2 (progressive)

6:35:  hugs and hula hoops

WOD: “The Happy” 10 min AMRAP

4 Bar Hop Burpee

6 Snatch (95/65)

8 Superman

WOD Tuesday January 28, 2014

MOBILITY: Piriformus Smash

SKILL:  1600 m Row for Time 

(paleo challenge WOD)

WOD: 5-10-15-20-15-10-5

Box Jumps (24/20)

Swipers

Dips

WOD Monday January 27, 2014

MOBILITY: Banded Shoulder Pull Downs (pre) Trap Smash (post)

SKILL:  10 min Mobility then warm up to WOD weight Clusters

WOD: “Fran Freaking Crazy”

21-15-9

Clusters (95/65)

CTB Pull Ups

Level B:

21-15-9

Scaled weight clusters

Banded CTB Pull Ups

Level C:

21-15-9

Thrusters

Pull Ups

WOD Friday January 24, 2014

MOBILITY: Tricep Origin Smash

SKILL:  10 min to find Heavy single Hang Clean

WOD: 

Buy in:  23 Box Jumps for time

Then wait for everyone else to start

18 min EMOM

Even:  4 Hang Cleans (70% of heavy single)

Odd:  Max Unbroken Situps

Score is number of situps plus clean weight

WOD Thursday January 23, 2014

MOBILITY: QL Smash

SKILL:  Ring Rows, 5x10 E2MOM

WOD: 41 Burpees for time
Rest 3 min
9 min AMRAP

Farmer Carry d and b (80/60)

8 wtd Step Ups (25/15) (20/16)

16 leg lifts

WOD Wednesday January 22, 2014

MOBILITY:  4 way banded hip opener

SKILL:  Deadlift 10(bar)-7(40-50%)-5(75%)-3(85%-1+(95%)

WOD: “The Gallup”

6 RFT

12 Deadlift (225/155)
24 Double Unders (x3 singles)

WOD Tuesday January 21, 2014

MOBILITY: Lat Smash

SKILL:  Clean and Jerk, work up to WOD weight ~80% 1 RM
10(bar)-7(40%)-5(60%)-3(70%)-3(80%), E2MOM

WOD:  30 Clean and Jerk- no time CAP- ~80% 1 RM

WOD Monday January 20, 2014

MOBILITY: Shoulder Rib Fix

SKILL:  Front Squat find 3RM, 10RM

WOD: 10 min AMRAP

10 Front Squat (135/95)

10 TTB

WOD Friday January 17, 2013

MOBILITY: Partner Quad Smash

SKILL/STRENGTH:  Pistols and pistol progressions, 10 E2MOM, 10 minutes

WOD: “The Tuck Jumpa”

19 min AMRAP

1,2, 3 etc.

Pistols, pull ups, body complex progressions

WOD Thursday January 16, 2013

MOBILITY: Psoas Smash

SKILL/STRENGTH: OHS 3 x 2 - EMOM progressive 

LH Snatch, HH Snatch 5 x 1- EMOM progressive

WOD: 16 min EMOM

2 Snatch Grip Deadlift

2 Power Snatch

2 OHS

WOD Wednesday January 15, 2013

MOBILITY:  QL Smash (POST WOD)

SKILL/STRENGTH:  L-sit 10 sec on 20 sec off- 8 sets; Bottom squat hold 20 sec on 10 sec off- 8 sets

WOD: Row 2000 m

Rest 3 minutes

50 situps

40 Russian Twisters (20/14)

30 TTB

20 V-ups

10 Medicine Ball Situps

WOD Tuesday January 14, 2013

MOBILITY: Piriformus Smash

SKILL/STRENGTH:  Muscle Up Practice, banded bar muscle ups, banded seated ring practice, standing pull practice

WOD: 9 min AMRAP

10 Hang Clean (135/95)

5 Shoot Thrus

WOD Monday January 12, 2013

MOBILITY: Banded 4-way hip opener

SKILL/STRENGTH: Back Squat 10 (bar)- 7 (40-50%)-5(75%)-3(85%)-1+(95%)

WOD: 25 Back Squat (50% of heavy single)

25 burpees

25 Back Squat

25 Double Unders

25 Back Squat 

25 KTE

WOD Friday January 10, 2013

MOBILITY: Partner calf smash

SKILL/STRENGTH:  Work on a goat for 15 minutes

WOD: 8 min AMRAP

5 Snatch (95/65)

20 double unders

CASH OUT:  Squat hold for time

WOD Thursday January 9, 2013

MOBILITY: Lat Smash (post WOD)

SKILL/STRENGTH:  Snatch Grip Deadlift 10-7-3-3-3-3

WOD: 4 Rounds for Reps

1 min TTB

1 min max calorie row

1 min max Strict Press (45/35)

Rest 1 min

WOD Wednesday January 8, 2013

MOBILITY:  Sink Mobilization

SKILL/STRENGTH:  Strict Pull Ups- 7 EMOM x 10 min

WOD: Death by Wall Balls, min 1, 1, min 2-2, etc.

For first ten minutes, do 10 superman after the wall balls.

If you fail before 10 min, do 10 burpees for each failed minute

WOD Tuesday January 7, 2013

MOBILITY: Shoulder Rib Fix

SKILL/STRENGTH:  10 min Even:  6 KTE, Odd:  6 Squats @ wall facing

WOD:  3RFT

500 m Row

40 bicycle kicks

30leg lifts

20 Wtd lunge steps (25/15)

10 Push Ups

Rest 1 minute

WOD Monday January 6, 2013

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH:  Bear complex, work through 3 sets of 3 cycles ( 1 cycle is clean, front squat, push press, back squat, push press)- the set of all three should be done w/o taking hands off bar, rest 2 min between sets

WOD: AMRAP

RX:  EMOM

7 Thrusters (75/55)

7 Pull ups

7 Burpees

Level B:  Same as above, but E2MOM

Level C:  E2MOM

7 Thrusters (55/35)

7 Pull Ups

7 Burpees

WOD Friday January 3, 2014

MOBILITY:  Barbell Adductor Smash

SKILL/STRENGTH:  Double unders, flight simulator (start w/ 1, then 5, 10 etc)

WOD:  "Where's my 40 at?"

2 RFT

40 burpees

1 Box Jump (30/24)

3 Pull Ups

74 Double Unders (3xsingles)

WOD Thursday January 2, 2014

MOBILITY: Bottom of foot smash

SKILL/STRENGTH: High Hang Power Clean (hips), Low Hang Power Clean (above knee) x2 EMOM 10 min

work up to heavy set, Touch and go

WOD: "Elizabeth"

21-15-9

Power Cleans (135/95)

Ring dips