WOD 1/31/2014

Rory

Warmup:
100 Jumping jacks
30 Sec high plank hold
50 squats
30 Sec low plank hold
25 Sit-ups
30 Back ext

Strength:
Front squat – find 3 rep max

WOD:
7 min AMRAP
7 Front Squats 135/95
7 Bar hop burpees

Challenge:
Group Ab work

WOD 01/30/14

Warmup:
5mins Double Unders Practice and warm-up cardio
Then…
Group Barbell warm-up.

Pre-WOD (Skills/Strength): 12mins
5×3 Deadlift
Build up weight each round. Control descent and keep a strong flat back.

WOD 1: 5min AMRAP
7 Sumo Deadlift High Pull
7 Toes to Bar

REST 5mins

WOD 2: 5min AMRAP
7 KB Swings (Russian)
7 Sit-ups w/ KB on chest

Post-WOD (Challenge/Cool-down):
Skill work for challenge

WOD 1/29/2014

will-ferrell-17
Warmup:
3 Rounds
200m run
10 jumping pull-ups
10 sit-ups
10 arm swings, clockwise and counter, both arms
20 Squats

WOD:
For time:
25 pullups
25 squat cleans (95/65)
25 double unders (75 singles)
50 overhead plate walking lunges (45/25)
Run 800
50 overhead plate walking lunges (45/25)
25 double unders (75 singles)
25 squat cleans (95/65)
25 pullups

There will be a time cap

WOD 01/28/14

Warmup:
5 Laps Run
2 RDS:
10 OHS w/ PVC (deep pause)
10 Good Mornings
10 Sit-ups
10 Thrusters w/ PVC
10 Ring Rows

Pre-WOD (Skills/Strength):
5×2 Muscle Ups (quick reps). Rest up to 1min between sets.
If you are still working on muscle ups I will show the modifications/progression in class.

WOD: Partner Work
150 Wall Balls
100 Sit-ups
50 Chest to bar pull-ups

* Try to split up as even as possible.

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 1/27/2014

commitment

Warmup:
4 Rounds
10 PVC over-head squat
10 PVC good mornings
10 Scorpions
30 Sec high plank hold
10 Back extensions

WOD:
10 Rounds
15 Dead lift 135/95
15 Push-ups

Challenge:
3X20 PVC banded curls
3X5 Chin-ups

WOD 1/24/2014

Awesome

Warmup:
Group warmup

Pre:
3X20
Banded tricep curls using a PVC pipe

WOD:
Death by 10s
Run 10 meters the first minute, 20 the second minute, 30 the third and so on.
Everyone participates for 10 minutes.

Challenge:
Group ab work

WOD 01/23/14

Warmup:
5 Laps Run
2 RDS:
10 Strict Press – Empty Bar
10 Good Mornings
10 Lunges w/Barbell
10 Push Ups

Pre-WOD (Skills/Strength):
Shoulder Activation work as a group then
5-1 Ladder of Strict Pull-ups and Strict Press (Empty Bar)

WOD:
3 RDS
2 Strict Press + 5 Push Press (HEAVY)
Rest 90 sec.
20 Walking Lunges in Front Rack (HEAVY)
Rest 90 sec

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 01/22/14

Good food for thought while sitting at your desk all day. He is a little over the top but still good stuff. MWOD

Warmup:
3RDS
3 laps (1 lap high knee skip)
12 Burpees
9 Med Ball Cleans
6 MB Push Press

Pre-WOD (Skills/Strength): 10min Cap
5×5 Double -OR- 4×4 Single arm KB C&J
4 each side if you do singles.
Choose own load – partner up and share KBs

WOD:
15min AMRAP
12 Box Step ups w/ KB
9 Headcutters
6 Burpees
3 Pull-ups
1 lap run

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 1/21/2014

Warmup:
100 Jumping jacks
then
3X10
Sampson stretch
PVC Overhead squat
Sit-ups
Back ext
Pull-ups
Dips

Pre:
Handstand push-up work
3 sets
If you normally do them on a box, try them in the bands
If you normally do them in the bands then try them either on the wall or with the

WOD:
3 Rounds of
1:00 Wall balls
1:00 Sumo deadlift high pull
1:00 Push press 75/55
1:00 Mountain climbers
1:00 Rest

Challenge:
If there’s time

WOD 1/20/2014

Why I Train

Warmup:
50 Air Squats
then
3 Rounds
5 Push-ups
10 Walking lunges
15 Sit-ups

Strength
4×8
Strict pull-ups, either body weight, banded or weighted depending on your level

WOD:
21-15-9-9-15-21
Back Squats 135/95, from the ground
Burpees

Challenge:
Handstand push-up work
3 sets
If you normally do them on a box, try them in the bands
If you normally do them in the bands then try them either on the wall or with the smaller band.