1/30/15 – Friday

Warmup
400m Run
3 Rounds
10 Deadlift
10 Thrusters
10 OHS

Skill
Front Squat
1×5@65%
1×5@75%
2×4@80%
3×5@85%

WOD
9 Minute AMRAP
9 Deadlifts(115/80)
7 Burpees over the bar
5 Thrusters(115/80)

Rx+ – (185/135)

Recovery
Roll Lower Back

Posted in WOD

1/29/15 – Thursday

IMG_9842

Warmup
3 Rounds
10 Pushups
10 KB Presses
10 Chinups

Skill
Bench Press
10×5

2 sec pause with bar on the chest each rep

WOD
1 Minute Stations
3 Rounds
Bench(135/95)
Situps
Dual KB S2O(53/35)
Chinups
Rest

Rx+ – (185/95), GHD Situps

Recovery
Triple Bully Extension

Posted in WOD

1/28/15 – Wednesday

IMG_9837

Warmup
400m Run
3 Rounds
10 MB Cleans
10 Pullups
10 Pushups

Skill
Deadlift
1×10@50%
1×5@65%
2×5@75%
4×5@85%

WOD
30 MB Cleans(20/14)
30 Ring Dips
30 MB Cleans
30 C2B Pullups
30 MB Cleans
30 Pushups
30 MB Cleans

15 Minute Time CAP

Recovery
PNF Hammies

Posted in WOD

1/27/15 – Tuesday

Warmup
800m Run
3 Rounds
5 Burpees
10 Pullups
10 T2B

Skill
Double Under and Triple Under Technique work
Find Max unbroken Double Unders

WOD
100 Burpees

200 Double Unders(400 singles)
800m Run
Row for calories if time remains.

12 minute time CAP

Recovery
Doorway Stretch

Posted in WOD

1/26/15 – Monday

Warmup
400m Run
2 Rounds
10 Box Jumps
10 Push Jerks
10 PVC Passthroughs

Skill
Push Jerk Technique
Find 5RM Push Jerk

WOD
15 Minute AMRAP
15 Calorie Row
10 Box Jumps(24/20)
5 Push Jerks(135/95)

Rx+ – (30/24), (185/135)

Recovery
1 arm overhead banded distraction

Posted in WOD

1/23/15 – Friday

IMG_9836
Warmup

400m Run
3 Rounds
10 Box Jumps
10 Squats
10 KB Lunges(single KB, hold however)

Skill
Back Squat
1×3@65%
1×3@75%
1×4@85%
4×5@90%

WOD
9 Minute AMRAP
5 Goblet Squats
10 KB Box Step Overs(53/35)(24/20)
15 KB Lunges(53/35)

Use 1 KB, hold however

Recovery
Bar Smash Quads

Posted in WOD

1/22/15 – Thursday

IMG_9818

Warmup
800m Run
3 Rounds
10 DB Presses
5 Burpees
10 V-ups

Skill
Technique Training
Handstand Pushup
Kipping Hand Stand Pushup
Free Standing Hand Stand Pushup

WOD
12 Minute AMRAP
5 HSPU
10 Pushups
15 S2O(95/65)

Rx+ – (115/80)

Recovery
Triple Bully Extension

Posted in WOD

1/21/15 – Wednesday

IMG_9815

Warmup
500m Row
2 Rounds
10 Squats
10 Lunges
10 Hollow Rocks

Skill
Back Squat
1×3@65@
1×3@75%
1×3@85%
3×3@90%
1×3@95%

WOD
Tabata
Row(Calories)
Goblet Squats(53/35)
T2B

Rx+ – (70/53)

Recovery
Wall Quad Stretch

Posted in WOD

1/20/15 – Tuesday

IMG_9814

Warmup
3 Minute Jump Rope
3 Rounds
10 Power Cleans
10 Barbell Presses
10 Pushups

Skill
Find 1RM Power Clean

WOD
21-15-9-15-21
Power Clean(95/65)
40 DU between each(100 singles)

Rx+ – 135/95

Recovery
Flag Pole Calf Stretch

Posted in WOD

1/19/15 – Monday

Warmup
400m Run
3 Rounds
5 Box Jumps
5 WBS
5 T2B

Skill
Find Max Height Box Jump

WOD
Kelly
5 Rounds
400m Run
30 Box Jumps(24/20)
30 WBS(20/14)

Recovery
PNF Hammies

Posted in WOD