06/12/2014

WOD
HAPPY 30TH BIRTHDAY TO 267 MEMBER: KAITY J!

Mobility / Dynamic Warm-up

Samson Stretch “Bring Sally Up” Air Squats 30 Empty Bar Push Press

Skill/Strength

“The Thruster” 12 Minutes Find 3 RM Thruster

WOD: “Kaity”

12 Minute AMRAP 6 Heavy Thrusters (165/105) 12 High Box Jumps (30/24) 30 St Leg Sit Ups CASH OUT: 30 Burpees

06/11/2014

WOD

Mobility / Dynamic Warm-up

Open the chest 400 M Run 200 M Run Backwards

Skill/Strength

The Jerk 12 Mins to find 1 RM Jerk

WOD: For Time

25 Pull Ups 25 Power Cleans 25 Push Ups 50 Overhead Lunges 800M Run 25 Push Ups 25 Power Cleans 25 Pull Ups

06/10/2014

Mobility / Dynamic Warm-up

Shoulders! Elbows Up! 3×5 Wall Walks 75 Air Squats

Skill/Strength

Handstand Holds 10 Min EMOM to work to Heavy 1 Power Clean + 1 Squat Clean

WOD: 3 Rounds For Time 17 Min Cap

30 Squat Cleans (95/65) 30 Sit Ups

06/09/2014

WOD

Mobility / Dynamic Warm-up

Foam Roll! 2x 30 Sec. Air Squats 2x 30 Sec. Lunges 2x 30 Sec Hollow Holds

Skill/Strength

C2B or Kipping Practice 12 Mins to Find Heavy 1 Rep Overhead Squat Max

WOD: 12 Minute AMRAP

5 Overhead Squats 5 Burpees 5 V-UPS Rest 20 Seconds.

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