WOD Thursday May 15, 2014

WARM UP:  10 min AMRAP

Cherry Pickers

10 front squat (PVC/bar)

10 cleans (PVC/bar)

row 250 m

10 Plank reach throughs

MOBILITY: Banded Bully Stretch

SKILL:  Power Cleans 5x5  E2MOM

WOD: 16 min AMRAP

10 Power Cleans (115/75)

10 Front Rack Lunges (115/75)

10 V-ups

WOD Wednesday May 14, 2014

WARM UP:  10 min AMRAP

10 OHS opening drills

10 scorpions

10 I's, T's, Y's

bear crawl

10 kbs

MOBILITY:  Shoulder Rib Fix

SKILL:  10 min Even:  L-sit 30 sec  Odd:  8 strict pull ups

WOD:  “Helen”

3 RFT

400 m Run

21 KBS (55/35)

12 Pull Ups

WOD Tuesday May 13, 2014

WARM UP:  10 min AMRAP

Row 20 calories

10 OH Lunge Steps (25/10)

10 Good Mornings

10 Deadlift (PVC, bar)

pendulum walk

MOBILITY: Hamstring smash on a box

SKILL:  Deadlift 5(50%) 3(60%) 1(70%), AMRAP (75%)

WOD: “whip yo-self”

5 Deadlift (155/105)

50 Double Unders (3x singles)

10 Deadlift (155/105)

40 Double Unders (3x singles)

15 Deadlift (155/105)

30 Double Unders (3x singles)

20 Deadlift (155/105)

20 Double Unders (3x singles)

25 Deadlift (155/105)

10 Double Unders (3x singles)

WOD Monday May 12, 2014

WARM UP:  10 min AMRAP

10 hindu push ups

20 double unders

run 200 m

10 pass throughs

10 KTE

MOBILITY: Hanging Thoracic Opener

SKILL:  Run 800 m for time

WOD: “Main Site Monday”

Push Press 2-2-2-2-2-2-2 (E3MOM)

Increasing weight when possible

rest 3 min

5 min AMRAP

5 Push Press (75/55)

10 Swipers

WOD Saturday May 10, 2014

WARM UP:  10 min AMRAP

800 m Run

10 partner wall balls

10 junkyard dog

10 leg swings, side to side

MOBILITY: Sumo Wall Stretch

WOD: “Karen meets Grace”

With a partner,

20 minutes

2 Rounds 3 min AMRAP

1 working on chipping away at Karen (150 wall balls) first 3min, then switch

1 working on chipping away at Grace 30 clean and jerk (135/95) first 3 min then switch

In the remaining 14 min, each partner must finish their own sets of Grace while chipping away alternately at their Karen.  Only one partner working on wall balls at a time.  Once both partners are finished with both Grace and Karen, complete AMRAP 100 M shuttle runs, 1 person runs at a time- Score is finishing time for Karen-Grace and number of shuttle runs.

WOD Friday May 9, 2014

WARM UP:  10 min AMRAP

Row 500m

10 Wall Lean run position, each leg

20 jumping jacks

10 box jumps

10 banded pass throughs

MOBILITY: IT Roll and smash

SKILL:  15 min to work on a goat

WOD: “Sketchy”

20 min EMOM

2 Box Jumps (24/20)

4 Burpees

8 Air Squats

**If you fail before 20 minutes, row 200 m for each minute failed.  i.e.: if you cannot finish at 15 minutes, you have a 1000 m row.

WOD Friday May 2, 2014

WARM UP:  10 min AMRAP

10 push ups

2 wall walks

10 air squats

run 200 m

10 good mornings (pvc/bar)

MOBILITY: Hanging Thoracic Opener

SKILL:  Deadlift 5(50%), 5(55%), 8(65%), 8(65%), 8+(65%)

WOD: “Diane”

21-15-9

Deadlift (225/155)

HSPU

CASHOUT:  100 abs of your choice