WOD Saturday May 3, 2014

WARM UP:  10 min AMRAP

bear crawl

10 goblet squats

10 ring rows

10 banded pass throughs

10 med ball cleans

MOBILITY:  Piriformus Smash

WOD: Teams of 4

4 Rounds 5 min at each station:

Row 50 calories

50 KBS (55/35)

50 RIng Rows

50 Medicine Ball Cleans (20/14)

Once you finish the movement, AMRAP burpees until the 5 min is up, then move to next station.  Score is total burpees completed by all team members.  If a movement is not completed during the 5 min, subtract 1 for each movement not finished from the overall score.

WOD Thursday May 8, 2014

WARM UP:  10 min AMRAP

run 400 m

10 Deadlift (PVC/bar)

10 squats

10 KBS (work up to WOD wt)

10 wall touches

MOBILITY: Sink Mobilization (bar in rack, face away, hands on bar, sink forward)

SKILL:  Front Squat - 5(50%), 3(60%), 1(70%), as many as possible at (75%) E2MOM

WOD: “Dork”

33 Front Squat (185/125)- from ground

15 Burpees

33 Deadlift (185/125)

15 Burpees

33 KBS (55/35)

15 Burpees

WOD Wednesday May 7, 2014

WARM UP:  10 min AMRAP

10 Drop Squats (snatch starting position-finish position)

10 KB Snatch (5 each arm)

10 walking lunges

10 burpees

5 sprints

MOBILITY:  Bottom of foot smash

SKILL:  Snatch Complex- Power Snatch, LH Snatch (above Knee), HH Snatch (below hip)- Touch-n-Go, work up to a heavy set, 15 min

WOD: 20-15-10-5 Snatch (95/65)

10-20-30-40 Medicine Ball Situps

WOD Tuesday May 6, 2014

WARM UP:  10 min AMRAP

15 double unders

pendulum walk

side shuffle

10 superman/hollow rocks

run 400 m

MOBILITY: Trap Smash

SKILL:  10 min ODD: 8 KTE  EVEN:  20 Unbroken Double Unders

WOD: 8 min AMRAP

5 chin ups

10 chin knees

CASH OUT:  30 dips

WOD Monday, May 5, 2014

WARM UP:  10 min AMRAP

10 Shoulder to Overhead (PVC, Bar)

10 Back Squat (PVC, Bar)

10 Banded Squats (hold 3 sec at bottom)

spiderman walk

row 400 m

MOBILITY: Banded Pull Downs at rig

SKILL:  Back Squat 5(50%) , 5(55%), 8(65%), 8(65%), 8(65%) E2MOM

WOD: “Main Site Monday”

10 Strict Press (115/75)

15 OHS (115/75)

20 Push Press (115/75)

25 Front Squat (115/75)

30 Push Jerk (115/75)

35 Back Squat (115/75)

WOD Thursday May 1, 2014

WARM UP: 10 min AMRAP

200 m row

10 kbs

3 kipping swings

10 situps

cherry pickers

MOBILITY: Couch Stretch

SKILL:  KB Snatch, work up to WOD weight, 15 min

WOD: "The Ko-Kochalka"
10 RFT

10 TTB

10 KB Snatch (65/45)

(5 each arm, does not have to be alternating)

WOD Wednesday April 30, 2014

WARM UP:  10 min AMRAP

10 wall balls

200 m run

walking quad stretch

10 good mornings

20 bicycles

MOBILITY:  Banded Hamstring Stretch

SKILL:  Run 1 mile for time

WOD:  10 min EMOM

10 Wall Balls (20/14)

AMRAP Mountain climbers, score is mountain climbers completed, single count