06/07/2014

WOD

Mobility / Dynamic Warm-up

One Arm Scapula Pulls 2×10 KB DL’s 2×10 Burpees

Skill/Strength

DeadLift 12 Mins to Find Heavy 1 Rep DL

WOD: 12 Minute EMOM (Every Minute on the Minute)

BEGINNER: 2 Deadlifts (95/65) 4 Squat Thrusts 9 Russian KB Swings (26/13) INTERMEDIATE 2 DeadLifts (185/135) 4 Burpees 9 KB American Swings (35/26) ADVANCED 2 Deadlifts (275/185) 5 Burpees 9 KB American Swings (53/35)

06/05/2014

WOD

Mobility / Dynamic Warm-up

1 Min Ass to Grass 1 Min Wrist Mobility 2x 10 Goblet Squat 2×10 KB Presses 2×10 KB Swing KB CANNOT TOUCH THE GROUND!

Skill/Strength

Review Squat Clean 10 Minutes 5×5 Squat Clean Work

WOD: 10 Minute AMRAP (As Many Rounds As Possible)

5 Squat Cleans (135/95) 10 KB Swings (53/35) 15 Sit Ups

06/04/2014

WOD

Mobility / Dynamic Warm-up

Lacrosse Ball Smash V2 2x 20 KB Snatched 2×20 Jumping Air Squats 2×20 Push Ups

Skill/Strength

Review Snatch 10 Minutes of Power Snatch Work

WOD: For Time:

10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) Overhead Lunge (95/65) Pull Ups

06/03/2014

WOD

Mobility / Dynamic Warm-up

Lacrosse Ball Smash 3×10 Kb Clean and Press ( 5 Each Arm) 3×10 Mountain Climbers

Skill/Strength

5 EMOM Min T2B 7 Min EMOM 4 Reps Heavy Bear Complex

WOD: 12 Minute AMRAP 1 2 3 4 5….

Thruster (95/65) Burpee Over the Bar

06/02/2014

WOD

Mobility / Dynamic Warm-up

Hamstrings/Low Back 2 x 10 Sit Ups 2 x 10 Hollow Holds 2 x 10 Arch Holds

Skill/Strength

Work on DeadLift Form 12 Minutes FIND 1 RM DEADLIFT

WOD: 3 Rounds For Time

400M RUN 10 DeadLifts (185/135) 10 HR Push Ups 10 Pull Ups

05/31/2014

WOD

Mobility / Dynamic Warm-up

Samson Stretch 400M Run 3x 10 KB Swings 3X10 Lunges 3x 10 Box Jumps

Skill/Strength

3 Position Press 10 Minute EMOM 1 Strict Press + Press Press + 1 Push Jerk Work to Heavy

WOD: 5 Rounds For Time

267 Barbara Partner WOD 5 Rounds For Time 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats CASH OUT: 800 Meter Med Ball Burden Shuttle Run One person works while the other rests

05/30/2014

WOD

Mobility / Dynamic Warm-up

“Ass to Grass” 3x 10 Wall Balls 3 x 10 KB Swings

Skill/Strength

3 Position Clean 7 Minute EMOM Squat Clean + Low Hang Clean + High Hang Clean Work to Heavy

WOD: 5 Rounds For Time

400m Run 15 Wall Balls (20/14) 10 KB Swings (53/35)

05/28/2014

WOD

Mobility / Dynamic Warm-up

Bilateral/Unilateral Scapula Pull Up Mobility 400M Run 3 X 5 Pull Ups 3 x 10 Hand Release Pushups

Skill/Strength

T2B Practice Work to up to heavy weight 10 Min EMOM Ground to Shrug Snatch Grip + 1 Power Snatch Work To Heavy

WOD: 10 MINUTE AMRAP

10 Thrusters (115/75)
10 c2B Pull Ups