WOD Friday, May 1, 2015

WARM-UP

Skill Trans

10 Banded Squats

10 TTB

5 One Arm Russian KBS

200m Run

STRENGTH

5x7 B. Squat Across

(50%ish)

WOD

3 RFT

15 OHS

30 Sit-Ups

45 KBS (55/35)

WOD Thursday, April 30, 2015

WARM-UP

Burgener

400m Run

5 Kip Swings

5 Snatch

STRENGTH

EMOM x 14min

O: 10 Pull-Ups

E: 10 Sit-Ups

WOD

30 Snatch (95/65)

300m Run

20 Snatch

200m Run

10 Snatch

100m Run

WOD Wednesday April 29, 2015

WARM-UP

Hip Opener

5 F. Squats

200m Row

4 C2B

4 Dips

20 DUs

STRENGTH

7x5 F. Squats (55-65%)

WOD

"Schlitz"

4 RFT

400m Run

4 MUs

40 DUs

WOD Tuesday April 28, 2015

WARM-UP

Burgener/Skill

10 Banded OHS

5 K2E

10 Box Jump

3 Squat Snatch

STRENGTH

EMOM x 8min

1 heavy Squat Snatch

WOD

21-15-9

TTB

Burpee

Snatch (75/55)

Box Jump (30/24)

WOD Monday April 27, 2015

WARM-UP

10 Hip Opener

5 F. Squats

5 Push Press

5 Kip Swing

400m Run

STRENGTH

5x7 F. Squat Across

WOD

"Harley"

 6RFT

13 Thrusters (95/65)

14 Pull-Ups

WOD Saturday, April 25, 2015

PARTNER WOD

Teams of 3

15 min AMRAP

50m Sprint

3 Hang Snatch (135/95)

5 Box Jump

WOD Friday, April 24, 2015

WARM-UP

Set-Up WOD/Try Movements

STRENGTH

Max Yoke Carry

*Optional

WOD

30min

Long Heavy & Hard

50ft Stone (AHAP)/Yoke (2x Body) Carry

300m Run

5 Squat Clean (225/135)

20 Cal Row

10 KB Shoulder 2 Overhead (70/55)

15 Pull-Ups

WOD Thursday, April 23, 2015

WARM-UP

Kip Swings

Arm Haulers

400m Run

10 Thrusters

10 Dips

STRENGTH

EMEMx10
E:200m sprint
O: 10 Box Jumps

WOD

5RFT

7 MUs

11 Thrusters (115/105)

WOD Wednesday, April 22, 2015

WARM-UP

10 Air Squats

5 Front Squats

25 DUs

5 TTB

200m Run

STRENGTH

EMOM x 14

Odd: 5 Front Squat

Even: 10 TTB

WOD

3RFT

75 DUs

50 Squats

25 Cal Row

WOD Tuesday, April 21, 2015

WARM-UP

10 Squat Clean

10 Jerk

10 Kip Swing

10 Pass Through

10 Arm Circles

STRENGTH

C2B

7x10 1 min Rest

WOD

"Death By Clean/Jerk"

Min 1: 1 Squat Clean + 1 Jerk

Min 2: 2 Squat Clean + 2 Jerk

(135/95)

WOD Monday, April 20, 2015

WARM-UP

3 Squat Cleans

10 Front Squats

10 Med Ball Cleans

10 Deadlifts

10 Push Press

STRENGTH

Front Squat

3x3 Across Heavy

WOD

50 Wall Balls

25 Deadlifts

50 Wall Balls

WOD Saturday, April 18, 2015

WARM-UP

5 Junkyard Dogs

400m Run

High Knee/Butt-kickers

5 Cleans

10 Spiderman Stretch

PARTNER WOD

3 RFT

800m Run

22 Cleans

*Together, split reps

WOD Friday, April 17, 2015

WARM-UP

2 Power Cleans

2 Hang Squat Cleans

2 Front Squats

5 Kip Swings

5 Dips

200m Run

STRENGTH

EMOM x 10

Odd: Power Clean + Hang Squat Clean + 3 Front Squat

Even: 3 MUs

WOD

800m Run

21-15-9

KBS (70/55)

Burpee

WOD Thursday, April 16, 2015

STRETCH

Calf Stretch

WARM-UP

10 Front Squats

5 C2B

10 DUs

3 Squat Cleans

10 Arm Circles

STRENGTH

EMOM x 10min

35 DUs

WOD

3 RFT 15min Cap

10 Front Squats (Unbroken) (185/135)

20 C2B (Jumping C2B)

50 DUs

WOD Wednesday, April 15, 2015

Don't forget, Ladies Night is tonight at 7:30pm WOD,
make sure you are signed up in Zen Planner!

WARM-UP

Burgener Skill

10 Push Press

400m Run

5 Snatch

High Knee/Butt-kicker

STRENGTH

Push Press Back Rack

5x3 Climbing

WOD

For Time

800m Run

20 Snatch (115/80)

800m Run

WOD Tuesday, April 14, 2015

WARM-UP

10 Med Ball Cleans

5 Box Jumps

10 Leg Swings

10 Pass Throughs

25 Mountain Climbers

STRENGTH

7x9C2B 1 min Rest

WOD 

15min AMRAP

10 TTB

15 Box Jumps (24/20)

20 Wall Balls (20/14)

WOD Monday, April 13, 2015

WARM-UP

Warm-Up All Movements

STRENGTH

EMOM x 7min

2 Hang Squat Clean

Heavy (drop each rep)

WOD

2 Rounds

1 Hang Snatch (175/125)

2 Pistols

3 MUs

4 F. Squats

5 Hang Clean

6 HSPU

7 Box Jump Overs

8 Wall Balls

9 Pull-Ups

WOD Saturday, April 11, 2015

WARM-UP

800m Run

10 Push-Ups

10 Squat Jumps

10 Leg Swings

10 Spiderman Stretch

PARTNER WOD

3RFT

400m Run

21 Burpees

WOD Friday, April 10, 2015

STRETCH

Pidgeon Stretch

WARM-UP

Spiderman

10 F. Squats

10 Cleans

400m Run

Pendellumn Walk

STRENGTH

1 RM F. Squat

WOD

"Mind Eraser"

20 min AMRAP

7 Power Clean (135/95)

7 Burpee

200m 

WOD Thursday, April 9, 2015

WARM-UP

10 Kip Swings

10 Arm Circles

10 F. Squats

10 Lat Lunges

10 Leg Swings

STRENGTH

7 Sets

8 C2B, then 40 sec of Rest

WOD

3RFT

25 Pull-Ups

6 F. Squats (205/135)

WOD Wednesday, April 8, 2015

STRETCH

Banded Shoulder

WARM-UP

10 Stones to the Lap
10 Air squats
5 Pull ups
3 Wall Walks
10 long Jumps

STRENGTH

EMOMx8min
10 Wall Balls + 4 Burpee

WOD

10RFT
25min cap.

6 Pull ups
1 Stone (AHAP)
6 HSPU
1 Stone

WOD Tuesday, April 7, 2015

STRETCH

Calf Stretch

WARM-UP

10 OHS PVC

400m Run

5 Hang Clean Pocket

10 Push-Ups

10 Leg Swings

STRENGTH

10min EMOM

E; 3 OHS (135/95)

O: 200m Sprint

WOD

4RFT

10min Cap

10 Pistols

10 Ring Dips

10 Hang Power Clean (175/115)

WOD Monday, April 6, 2015

WARM-UP

Burgener/Skill

200m Run

10 Push-Ups

5 Pull-Ups

5 Dips

5 F. Squats

STRENGTH

EMOM x 7

Hang Squat Snatch

WOD

4RFT

12 F. Squats (195/125)

9 HSPU

6 MUs

WOD Saturday, April 4, 2015

PARTNER WOD

"Bradley Sprints"

10 Rounds

100m Sprint

10 Pull-Ups

*Switch every round

WOD Friday, April 3, 2015

WARM-UP

2 TGU

2 KBS

2 Hang Clean

10 G Squats

5 Push-Ups

STRENGTH

EMOM x 10

E: 3 KB Snatch (Each Side)

O: 1 TGU

WOD

"KB Fun"

5 Rounds

10 Hang Clean

10 S2O

10 Hang Clean

10 S2O

(70/55)

WOD Thursday, April 2, 2015

WARM-UP

200m Run

Banded OHS

5 Strict Press

5 Clean

5 Snatch

STRENGTH

EMOM x14

E: 5 Strict Press

O: 5 B. Squat

*Same Weight

WOD

5RFT

400m

15 OHS (95/65)