WOD Thursday, October 9, 2014

Warm-Up

200m Row

10 Box Jumps

10 Air Squats

5 Push-Ups

200m Run

Skill

5-4-3-2-1

WOD

"Fight Gone Bad"

3 Rounds

1 min Wall Balls (20/14)

1 min Sumo Dead High Pull (75/55)

1 min Box Jumps (20"/16")

1 min Push Press (75/55)

1 min Cal Row

1 min Rest

WOD Wednesday, October 8th, 2014

Warm-Up

10 B. Squat (Bar 3 Hold)

5 Burpees

5 Pull-Ups

5 Spiderman Push-Ups

Skill

4x7 B. Squat Across

WOD

"Tabata"

8 Rounds: 20 on: 10 off

1 Round =

Pull-Up

Push-Up

Sit-Up

Air Squat

WOD Tuesday, October 7, 2014

Warm-Up

5 Kip Swings

5 Knees 2 Feet

Calf/Ach Stretch

20 Box Touches

Skill

EMOM x 8min

10 TTB + 20 DUs

WOD

3 RFT

500m Row

12 Burpees

21 Box Jumps (24/20)

WOD Monday October 6, 2014

Warm up

Bergener 

Then:

10 DU

5 Squat cleans

10  Jerk Drops

10 Banded squats 3 sec hold

Strength

3 sets of a Heavy

Squat clean + F. Squat  3 sec hold + Jerk

WOD

10-8-6-4-2 Squat Snatch (115/80)

50 DU between each set  

WOD Saturday, October 4, 2014

Warm-Up

10 Partner Med ball sit up

10 Partner Wall balls

10 Partner Push ups

400m Run

WOD

3 RFT

30 Squat cleans (95/65) or Stone Cleans (65/35)

30 Burpees

30 Sit ups

Each person must do 1/2 the reps for each movement. 

WOD Friday October 3, 2014

Warm up

10 TTB

5 Jerk Drops (bar)

5 Air Squats

5 Dips 

400m Row

Strength

EMOMx15min

Min 1 : 1 Muscle up

Min 2 : 2 Muscle ups

Min 3 : 3 Muscle ups

If fail start over at 1 Muscle up

Scale with:

Hips 2 bar/ Ring dips

Pull ups/ Dips

Ring row/ Box Dips

Wod

5 RFT

5 Jerks (155/105)

10 Box Jump Overs (24/20)

WOD Thursday, October, 2 2014

Warm-Up

Burgener Skill

10 Air Squats

10 Box Jumps (Lat)

5 Ring Rows

Skill

4x7 B. Squat Across

WOD

2 RFT

12 OHS (135/95)

12 Burpees

9 Power Snatch (135/95)

9 Burpee Box Jumps (20"/16")

6 Squat Snatch (135/95)

6 Burpee C2B