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
 

05/27/2014

WOD

Mobility / Dynamic Warm-up

Calf Mobility

30 Empty Bar Push Press

30 Air Squats

30 Walking Lunges

Skill/Strength

Jerk Practice

Work to up to heavy weight 7min EMOM  Hang Power Clean +  Clean & Jerk

WOD: No CAP

4 Rounds For Time
20 Burpees
20 Shoulder to Overhead (95/75)
20 Front Rack Lunges
20 SitUps

05/24/2014

WOD

Mobility / Dynamic Warm-up

Shoulder Mobility

5x”Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Skill/Strength

K2E or Swing Practice

12 minutes find 1 rep max DeadLift

WOD: No CAP

IN TEAMS OF 2
100 KB Swings 53/35
90 K2E’s
80 Air Squats
70 Pull Ups
80 Walking Lunges
60 Push Ups
100 KB Swings
 
One Person works while the other rests
 
 

05/23/2014

WOD

Mobility / Dynamic Warm-up

Focus on Quads/Hips

2×20 Mountain Climbers
2×20 Jumping Split Squats

Skill/Strength

3×10 Seal Walks

12 Minutes to find max CLEAN

10 Minute AMRAP

10 Alt. KB Snatches
10 Lunges
10 Mountain Climbers
Cash Out: 400M Run 
  

05/22/2014

WOD

Mobility / Dynamic Warm-up

Focus on Wrist Mobility

400M Run
5 Minutes of Single Jump Rope

Skill/Strength

3x3o seconds on 30 seconds off hollow hold hands and feet

3×5 Arch to Hollow Med Ball Throws

3×5 Arch to Hollow on the Bar

Chipper 15 min Cap

10 Power Cleans (95/65)
20 Burpees
30 Situps
40 Double Unders (120 Singles)
30 Situps
20 Burpees
10 Power Cleans (95/65)