WOD Thursday August 7, 2014

WARM UP:

8 min AMRAP

15 banded squats (2 sec hold at bottom)

spiderman walk

10 situps

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

run 200 m

MOBILITY: Banded Bully Stretch

SKILL/STRENGTH: Front Squat 6 x 5 (70%)

WOD: 5 RFT

4 Front Squats (185/125)

8 Front Rack Lunge Steps (185/125)

12 superman-hollowrocks

WOD Wednesday August 6, 2014

WARM UP:

400 m Run THEN 

Coach Led drills:

Knee swings (in/ out)

Knee swings (out/in)

High Knees

Butt Kickers

Burgener warm up w/ PVC (x3)

MOBILITY: Pec Openers/smash

SKILL/STRENGTH: Clean Skills, (foot position- grip)- High Hang set up, 

work up to heavy single with good form

WOD: “PR for Pat”

20 min AMRAP

6 Power Cleans (185/135)

12 Burpees

14 TTB

200 m Run

To read more about Pat's story, click here.

WOD Tuesday August 5, 2014

WARM UP:  10 min

25 jumping jacks

25 lunge steps, stretch arms up at top

pendulum walk

10 pass throughs (PVC/band)

10 burpees

MOBILITY: Psoas Smash

SKILL/STRENGTH: 10 min Even:  7 Plate ground to OH (45/25)

Odd:  max double unders (attempts)

WOD: Ascending ladder -12 min AMRAP

15 double unders (x3 singles), 2 Plate G2OH

15 du, 4 G2OH

15du , 6 G2OH etc.

score is TOTAL number of plated G2OH finished

Plate ground to overhead is a new move, here is a video with how to do it.

WOD Monday August 4, 2014

WARM UP:  8 min

400 m run

10 KBS (warm up to WOD weight)

10 inch worm push ups

walking quad stretch

3 kipping swings

MOBILITY: Shoulder Rib Fix

SKILL/STRENGTH: Back Squat 5(50%) 3(60%) 2(70%) 1(75%) AMAP (80%)

WOD: “Main Site Monday”

30-25-20-15-10-5

KBS (55/35)

Situps

WOD Saturday August 2, 2014

WARM UP: 10 min

20 double unders (attempts)

pendulum walk

10 ring rows

2 tire flips

10 lunges

MOBILITY:  Sumo Wall Stretch

WOD: w/ a partner:  2 rounds

2 min AMRAP at each- 1 person working at a time

Front Squats (95/65)

Sledge Hits

Burpees

Pull Ups

Rest 2 min

Score is total reps completed

WOD Friday August 1, 2014

WARM UP: 7 min

200 m run

5 box jump overs

spiderman walk

5 wall balls

10 pass throughs (band or pvc)

MOBILITY:  Piriformis Smash

SKILL/STRENGTH:  Mobility

WOD:  “Kelly” (30 min CAP)

5 RFT

Run 400 m

30 Box Jumps (24/20)

30 Wall Balls (20/14)

WOD Thursday July 31, 2014

WARM UP: 8 min 

5 burpees

run 400 m

bear crawl forward and back

15 jerks (split or push)- (PVC/bar)

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

MOBILITY:  Banded Shoulder Openers

SKILL/STRENGTH:  Find 1 RM Clean-15 min

WOD:  10 min AMRAP

6 Clean and Jerk (135/95)

12 Lateral Bar Hop Burpees