WOD Monday June 9, 2014

WARM UP:  10 min

Run 400 m

10 pass throughs (PVC)

10 OHS drills

10 snatch foot start and land drill

MOBILITY:  Thoracic Opener (on ground w/ foam roller- reach for KB)

SKILL/STRENGTH:  8 min EMOM

3 Snatch Grip Deadlift (1 RM Snatch weight)

WOD:  "Main Site Monday"   (from 5/21/14)

21 Snatch (155/105)

Rest 3 min

15 Snatch (155/105)

Rest 3 min

9 Snatch (155/105)

Score is weight used, time completed.

WOD Saturday June 7, 2014

WARM UP: 10 min - Dodgeball

MOBILITY: Couch Stretch

WOD: “Rankel”

20 min AMRAP

6 Deadlift (205/155)

7 burpee pull ups

10 KBS (55/35)

Run 200 m

w/ partner, 1 works at a time, both run together

WOD Friday June 6, 2014

WARM UP:  10 min

Cherry pickers

10 hindu push ups

5 air squats- 10 sec hold at bottom (press knees out w/ elbows)

10 strict press (pvc, bar)

10 pass throughs 

MOBILITY: Banded Wrist Openers

SKILL:  Clean and Jerk, work up to WOD weight, 10 min

WOD: “Grace”

5 min Cap

30 Clean and jerk, (135/95)  

Rest 5 min THEN

1 mile run for time

WOD Thursday June 5, 2014

WARM UP: 10 min

EMOM

5 OHS

5 SOTS Press

5 Lateral Burpees

MOBILITY: Psoas Smash

SKILL:  OHS  10 (50%)-7(65%)-3 (80%)-3(80%)-3(80%)+

WOD: 10 min AMRAP

20 MB Situps (20/14)

20 OH Walking lunges (45/35)

CASH OUT:  Accrue 2 min HS hold

WOD Wednesday June 4, 2014

WARM UP: 10 min w/ partner

2 junk yard dog

10 partner wall balls

10 partner hand clap push ups

10 partner med ball sit-ups

walking quad stretch

MOBILITY:  Lat Smash

SKILL:  TGU, work on form/technique 10 min- progress to WOD weight

WOD: “HILB”

3 RFT

4 TGU (55/35) (2 each arm)

14 Power Cleans (135/95)

24 Back Squat (135/95)

Row 200 m

WOD Tuesday June 3, 2014

WARM UP:  10 min AMRAP

20 double unders

10 box jumps

pendulum walk

10 KBS

20 leg swings

MOBILITY: Pec Openers at Rig, Pec Smash

SKILL:  8 min EMOM Odd:  4 KTE, Even:  Plank hold

WOD: “Dirty Thirty”

30 Box Jumps (24/20)  

30 Jumping Pull UPs, 

30 KBS (55/35), 

30 walking lunges, 

30 KTE, 

30 Push Press (45/35), 

30 Banded Good Mornings, 

30 Wall Balls (20/14), 

30 Burpees, 

30 Double Unders

WOD Monday June 2, 2014

WARM UP:  10 min

cherry pickers

10 Push Press (PVC, bar)

5 strict pull ups

10 banded squats (hold 3 sec at bottom)

row 200 m

MOBILITY:  Hanging Thoracic Opener

SKILL/STRENGTH:  Push Press, 15 min to find 1 RM

WOD:  "Main Site Monday" (June 28, 2012)

12 min AMRAP

12 Push Press (115/75)

12 CTB Pull Ups

12 Pistols

Congrats to Mike and Elisia on their wedding!