10/24/14

WOD

Dynamic Mobility Warmup

800 M run

Strength

9 Minute EMOM
Clean And Jerk 3x3x3x2x2x2x1x1x1

WOD: FOR TIME

30 KBS (53/35)
30 Pull Ups
30 Burpees
30 Clean and Jerks (135/95)
30 Burpees
30 Pull Ups
30 KBS

10/23/14

WOD

Dynamic Mobility
Warm Up

400 M Run
or 100 Single Unders

WOD A.

10 Minute AMRAP
40 Double Unders
20 KB Snatches

WOD B.
10 Rounds For TIME

20 Jumping Air Squats
15 St. Leg Situps
10 Deficit Push Ups

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#)