WOD Tuesday, January 6, 2015

STRETCH

Delt Smash

WARM-UP

Burgener/Skill

10 Power Cleans

5 Long Jumps

5 OHS

5 Push-Ups

STRENGTH

EMOM x 15min

1 Power Snatch + 1 Squat Snatch

WOD

For Time

25min Cap

25 Burpees

25 Cleans (135/95) (10-15 U.B.)

25 Burpees

EMOM 7 Wall Balls

WOD Monday, January 5, 2015

STRETCH

Foot Smash

WARM-UP

5 K2E

10 Box Touches

5 Strict Press

5 Push Press

5 Jerks

STRENGTH

EMOM x 12

Odd: 6 Squat Therapy

Even: 3-6 MUs

WOD

Open 12.3

AMRAP 18min

15 Box Jumps (24/20)

12 Shoulder to Overhead (115/75)

9 TTB

WOD Saturday, January 3, 2015

WARM-UP

10 Partner Wall Balls

10 Partner Push Press

10 Partner Granny Pass

10 Partner Soccer Pass

PARTNER WOD

Teams of 2

3RFT

75 Wall Balls (20/14)

50 KBS (70/55)

25 Burpee Box Jumps (24/20)

WOD Friday, January 2, 2015

STRETCH

Banded Shoulder

WARM-UP

5 Hip 2 Bar

5 Deadlifts

5 Jerk Drops (Behind)

5 Cleans

10 Arm Circles

STRENGTH

5x10 C2B

E2MOM

WOD

4RFT

12 C2B

9 Deadlifts

6 Hang Power Cleans (185/135, 6-10 UB)

3 Jerks

WOD Thursday, January 1, 2015

STRETCH

Glut Smash

WARM-UP

Burgener/Skill

10 F. Squats

10 Leg Swings

10 TTB

10 Push-Ups

10 Superman/Hollow Rock

STRENGTH

Work up to a heavy Snatch grip Push Press + OHS

PARTNER WOD

Partners of 3

Happy New Year! 2015 Total Reps

150 Abmat Sit-Ups
150 Kettlebell Swings (53/35)
150 Push-Ups
150 Wall Balls(20/15)
1000 Double Unders
150 Pull-Ups
150 Air Squats
115 Box Jumps (24")

WOD Wednesday, December 31, 2014

STRETCH

Sub Scap Smash

WARM-UP

10 Kip Swings

3 Wall Walks

20 DUs

1 Rope Climb

10 Good Mornings

STRENGTH

12min MU Wave

Min 1- 1 Unbroken

Min 2- 2 Unbroken

Min 3- 3 Unbroken

... Etc.

Restart when you fail.

WOD

AMRAP

12min

12 Burpees

12 TTB

40 DUs

WOD Tuesday, December 30, 2014

WARM-UP

Burgener/Skill

10 Banded Squat

Spiderman Stretch

10 Leg Swings

Spiderman Stretch

10 Push Press

STRENGTH

EMOMx5

2 Squat Snatch

Light & Right

WOD

AMRAP

5min

Squat Clean (165/115) to Overhead (50-60% Squat Clean)