20140401

Oly: 6 EMOM 2 Squat Clean 75%

WOD: 3 rds
6 Dead Lift 275/185#
12 Box Jumps 24/20"
1:00 OH Plate Lunges 45/25#
:45 Rest

Mobility!!!

20140331

WOD: Open 14.5
21, 18, 15, 12, 9, 6, 3
Thrusters 95/65#
Over the Bar Burpees

Mobility!!!!

21040328

WOD 1: 7 min AMRAP
4 Power Snatch 115/75#
8 Front Rack Lunges 115/75#
12 Box Jumps 24/20"

Rest: 2 min

WOD 2: 2 min AMRAP
Deadlift 225/155#

Mobility!!!!

20140327

WOD: 3 rds
6 Strict HSPU
8 Ring Dips
10 Lunges (5 per leg)
1:00 Plank hold
:45 rest

Acc:
2x  1A) Pullovers
      1B) Negative Pull-ups

Mobility!!!!

20140326

Skill: Snatch

WOD: 18 min AMRAP
5,10,15,20,25,etc...
250m Run
KBS 53/35#
OHS 65/45#
Front Squat 65/45#

Mobility!!!!

20130325

Strength: 6x3 Heavy Close Grip Bench

WOD: 3 rds
6 Push Jerks 185/135#
8 CTB
10 Burpees

Mobility!!!

20130321

Buy-in: 2 min row then...
WOD: 12 min AMRAP
8 Hang Cleans 95/65#
8 Thrusters 95/65#
8 Box Jumps 24/20"
8 HRPU

Mobility

20130320

1 RM: Strict Press

WOD: Descending Ladder
10 Pull ups
10 K2E
10 Bent Rows 135/95#
8,8,8
6,6,6
4,4,4
2,2,2

Acc:
2x weighted hip raises
2x pull throughs

Mobility

20140319

Skill: Power Cleans         

WOD: 3 rounds              

1 min KBS 53/35#         

1 min KB lunges 53/35#          

1 min Back Raises          

1 min Air Squat              

1 min Rest

Mobility

20140318

Strength: 6x3 weighted pullups (20) mins           

WOD: 3 Rounds              

10 Push Press 135/95#   

10 Ring Rows                  

10 Weighted Sit-ups 45/25 

1:00 Burpees                 

30 second rest                

Accessory                                

2x  1A) 8-12 Pullovers        

      1B) 8-12 Upright Rows 

Mobility

0140314

WOD: 15 Min AMRAP
10 Sumo Deadlift 135/95#
12 OH Lunges 45/25#
30 DU

Mobility

20140313

5RM: Bench (20 mins)    

WOD: 4 rds                   

6 Strict HSPU                 

8 ring dips                     

10 Mad Russians 45/25#      

ACC

2x A1) 8-12 JM Press

    A2) 8-12 3 Pos Shoulder Raises

Mobility

20140312

WOD: 2x AMRAP
AMRAP #1: 7 min ladder 2, 4, 6, etc...
KB SDHP 53/35#
Box Jump step downs

2 min rest

AMRAP #2: 4 min
Squat clean 95/65#

Mobility!!!!

20140311

Strength: 5x2 heavy push press

WoD:

3RFT
12 HRPU
12 Bent Rows 135/95
12 Over-the-Bar Burpees
12 Butterfly Sit-ups

Mobility

20140307

Skill: OHS

WoD:

10 Min AMRAP
3 Deadlifts 315/225
6 CTB Pull ups
9 Box jump, step downs

Mobility

20140404

Skill: Turkish get-up

WOD: 15 min AMRAP
15 KBS 53/35#
12 KB Goblet box Step ups
9 KB Golet Squats
6 Burpees

Mobility