WOD Tuesday, November 11, 2014

STRETCH

Foot Smash

WARM-UP

10 Wall Touches

10 Knee 2 Feet

5 Kip Swings

5 Dips

10 Pass Throughs

STRENGTH

2 min Max DUs

1 min Rest

2 min Max DUs

WOD

"Schlitz"

4 RFT

400m Run

4 MUs

40 DUs

WOD Monday, November 10, 2014

STRETCH

Shoulder Rib Fix

WARM-UP

Burgener

-then-

10 Snatch Deads (Bar)

5 Push-Ups

10 Banded Squats

10 Arm Circles

10 Leg Swings

STRENGTH

5 RM TnG Snatch

WOD

7min AMRAP

3-6-9-12-15...

Power Snatches

Burpees

POST STRENGTH

5x7 Back Squat Across

WOD Saturday, November 8, 2014

WARM-UP

10 Cleans (Bar)

200m Row

Spiderman Stretch

5 Pull-Ups

5 Burpees

PARTNER WOD

Teams of 3

3RFT

50 Power Cleans (135/95)

-or-

50 Stone to Shoulder (115/95)

1500m Row (switch every 250m)

WOD Friday, November, 7, 2014

WARM-UP

10 Lat. Box Jumps

5 Med Ball Cleans

10 Deadlifts (bar)

10 Squat Therapy into Wall Touch

5 Burpees

MOBILITY

calf stretch

SKILL

Every 5 min

3x30 Box Jumps (24"/20")

WOD

7min AMRAP

Wall Balls (20/10/14/9)

EMOM 5 Deadlifts (225/155)

WOD Thursday, November, 6, 2014

WARM-UP

10 F. Squats (bar)

5 Pull-Ups

200m Run

5 Wall Walks

STRENGTH

7x2 High Hang Squat Snatch (across)

WOD

21-15-9

HSPU

C2B

400m Run (after every round)

WOD Wednesday, November, 5, 2014

WARM-UP

10 Scorpions

5 Dips

Sprints- Down & Back

5 Kip Swings

5 Snatch (bar)

SKILL

OHS 3RM

WOD

"11.4"

10min AMRAP

60 Bar-face Burpees

30 OHS (120/90)

10 Ring MUs

WOD Tuesday, November, 4, 2014

WARM-UP

10 Knee 2 Feet

5 Deadlifts

5 Hang Squat Cleans

10 Leg Swings

5 Jerk Drops

SKILL

Squat Cleans

*Work to a heavy set, not 1 RM

WOD

"DT"

5RFT

12 Deadlifts (155/105)

9 Hang Power Clean (155/105)

6 Push Jerks (155/105)