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