WOD Tuesday July 1, 2014

WARM UP:  8 min

row 200 m

10 leg swings (side - side)- each leg

walking quad stretch

10 burpees

bear crawl

MOBILITY: Banded Bully Stretch

SKILL:  Start w/ bar or PVC- 30 snatch grip deadlift, 

30 Snatch 2nd Pull (knee-hip)

30 High Hang snatch 

Add 10# and repeat, work for 10 min

WOD: 40 Power Snatch (95/65)

20 Mountain Climbers (single ct)

20 Hang Snatch (95/65)

40 Mountain Climbers (single ct)

10 Squat Snatch (95/65)

60 Mountain Climbers (single ct)

CASH OUT:  3x 20 sec bridge hold

3 x 20 sec child’s pose

4x 20 sec side lunge hold

WOD Monday June 30, 2014

WARM UP:  8 min

spiderman walk

10 OHS drill (start in squat, both hands on ground, raise one hand at a time, stand up)

straight leg march

20 double unders (attempts)

run 200 m

MOBILITY: Thoracic Keg Drill (foam roller under ribs, reach for bottom of KB, hips up and down)

SKILL:  OHS 2-2-2-2-2 (80%) E 90 seconds

WOD: “Main Site Monday” (10/19/2011)

3RFT

10 OHS (135/95)

50 Double Unders (x3 singles)

CASH OUT:  (not for time)

3 Rounds

5 sumo squats - 3 sec hold at bottom, press knees out w elbows

20 superman

1 skin the cat

WOD Saturday June 28, 2014

WARM UP: 10 min AMRAP

bear crawl up, backwards bear crawl back (straight leg)

2 wall walks (or roving plank)

20 Leg lifts

10 junkyard dog w/ partner (5 each)

50 m sprint w/ ball, do 5 wall balls, sprint back to partner, hand off ball (each go twice)- partner waiting in plank hold

MOBILITY: Piriformus Smash

WOD: 21 min AMRAP

team of 3

1 person does 200 m Farmer’s Carry (110/70) (use 2 KB)

1 person does abmat situps

1 person does box jump overs

switch when farmer’s carry finishes

SCORE is number box jump overs, number situps

WOD Friday June 27, 2014

WARM UP:  10 min

teams of 5 indian run 400 m w/ (20/14) ball

sit in circle- russian twist pass around, set of 1...5 taps, when not holding ball, you are doing chin-knees

MOBILITY: Achilles smash and roll

SKILL:  Front Squats 3(60%), 3(67.5%), 3 sets 8(72.5%) Every 90 sec.

WOD: 3 RFT

400 m Run

15 Front Squat (95/65)

15 TTB

WOD Thursday June 26, 2014

WARM UP:  10 min

10 Power cleans (PVC/bar)

10 Push Jerks (PVC/bar)

5 R Leg Split Jerks (PVC/bar)

5 L Leg Split Jerks (PVC/bar)

Pendulum walk

20 double unders (attempts)

MOBILITY: Shoulder rib fix (barbell at rig or w/ ball)

SKILL:  Clean complex-E2MOM

5 sets

3 power cleans

3 front squats

3 jerks (push or split)

No dropping bar in set, add weight if form good and can keep hands on bar

WOD: “The Tuna”

8 min AMRAP

6 Clean and Jerk (155/105)

6 Deadlift (155/105)

WOD Wednesday June 25, 2014

WARM UP:  10 min

2 Tire Flips

2 tire jump throughs

Run 200 m

10 hollow rock- superman roll 

MOBILITY:  Banded Hamstring Openers

SKILL:  Work on a goat for 10 min

WOD: 800 m Run

50 Medball situps

400 m Run

25 Medball Situps

CASH OUT:  Plank hold for time

WOD Tuesday June 24, 2014

WARM UP: 5 min

10 scorpions

10 OHS drill

walking quad stretch

THEN

Shuttle run relay 

MOBILITY: Banded wrist openers

SKILL:  3 sets max unbroken pull ups

WOD: 18 min AMRAP

4 strict pull ups

8 HR Push ups

12 front rack lunge steps (115/75)