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
 

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