10/22/14

WOD
Dynamic Mobility Warm Up 200 M run 15 Air Squats X 3 Strength Technique work on “3 Position Clean” Beginners will work strictly on Technique Intermediate/Advanced will work up to a MAX load in 12 Minutes WOD: 21-18-15-12-9-6-3 16 Minute Cap High Hang Clean + Jerk (95/65) Burpees Over the Bar

10/21/14

WOD
Dynamic Mobility/Warm Up 30 Burpees Strength 7 Minute EMOM 7 Strict Pull Ups WOD: AMRAP 20 Minutes 400 M Run 15 KB Swings 15 Toes To Bar

10/20/14

WOD
Mobility/Warmp Up 400 M Run Front Rack Mobility Strength: 5×5 Push Press – Work up to 65% with 3 Warmup Sets WOD: 10-9-8-7-6-5-4-3-2-1 Push Press (95/65) Front Rack Lunges (95/65) HR Push Ups V-ups

10/17/14

WOD
Dynamic Mobility/Warm Up 400M Run Strength: work to a heavy 1rep Power Clean WOD: 17 Minute Cap 100 Clean and Jerks (95/65) EMOM 5 Burpees

10/16/14

WOD
Warmup Squat Mobility 400 M run Strength Find 1 RM Back Squat 5-5-5-4-3-2-1-1-1 WOD: Partner Workout 100 Push Ups 200 Sit Ups 300 Squats While one partner works, the other runs 200M until rep count is complete.

10/15/14

WOD
Dynamic Mobility/Warm Up 400M Run Strength 5×5 Strict Press @65% WOD 5 Rounds For Time: 27 Minute Cap 400 Meter Run 10 Burpee Box Jumps 10 SDHP (95# / 65#) 10 Thrusters (95# / 65#)

10/14/14

WOD
Dynamic Mobility/Warm Up Death March Strength 1 RM Clean and Jerk WOD max reps – Keep a continuous count 2 minutes at each station, rest 2 minutes in between Thrusters (75/45) Pull ups KB swings (35/26) Wall ball (20/14) Push ups Power Cleans (95/65) Sit Ups

10/13/14

WOD
Warm Up: 400M Run 5 Wall Walks 200M Run 3 Wall Walks Strength: 8 Minute EMOM 1 Power Clean + 2 Front Squats + 3 Jerks WOD: 12 Minute AMRAP 5 HSPU 10 Box Jumps (30/24) 15 KBS (53/35)