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")

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

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)

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

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

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)

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

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

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

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.

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)

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

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

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%)

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

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

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

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%)