1/31/14…WOD

1/30/14…WOD

Warm up:TC

Skill/Strength:

  • Front Squats 5×5 @ 70-75% of 1RM
  • AMRAP last set

WOD:

For Time:

Buy In: 50 Plate Ground to Overhead 45/25

  • 75 DU
  • 15 Thrusters 115/75
  • 25 HR Push ups
  • 35 Russian KB Swings 55/35
  • 50 DU
  • 35 Russian KB Swings 55/35
  • 25 HR Push Ups
  • 15 Thrusters 115/75
  • 75 DU

Cash Out:  50 CAL ROW

1/28/14…WOD

Warm Up:TC

Skill/Strength:

10 MINS

  • Work On HSPU/HS HOLDS/HS Walks
  • IF you have HSPU do 5×6 *deficit*

Then

10 MINS

  • Kipping mech./Practice
  •  Muscle Ups/Bar Muscle ups

WOD:

16 MIN EMOM

  • ODD#—18 Wallballs 20/14
  • EVEN#—-20 ABMAT Sit-ups

1/23/14…WOD

Warm up:TC

Skill/Strength:

  • Push Press 5×5 @70-75%

WOD:

5 MIN AMRAP

  • 8 Pull-ups
  • Run 200′ (100′ down 100′ Back)

Rest 2 MINS

5 MIN AMRAP

  • 2 Push Up (Feet on plate 45/25)
  • 2 Lunges with Plate 45/25
  • 4 Push Ups
  • 4 Lunges
  • 8 Push Ups
  • 8 Lunges
  • 10 Push Ups
  • 10 Lunges
  • …..Con’t

Rest 2 MIN

5 MIN AMRAP

  • 8 Ball Slams 20/14
  • 10 AB Mat sit-ups

1/22/14…WOD

Warm up:TC

Skill/Strength:

  • Snatch Mech.

9 MIN EMOM

  • First 3 MINS –3 EMOM –High Hang Snatch
  • Next 3 MINS–2 EMOM–Hang Snatch (Above Knees)
  • Last 3 MINS–1 EMOM–Full Snatch

Work Speed and Technique.

WOD:

For time:

Row 500m

15-12-9-6-3

  • OHS 95/65
  • Box Overs 24/20

Row 500m

15 MIN Time Cap

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