WOD 02/28/14

hardest

Warmup:
3mins Cardio (your choice… just get the heart pumping.)
30 sec Plank Hold
10 Air Squats, last rep hold 15 sec at bottom
10 Banded Good Mornings
10 Fire Hydrants, each side/direction
10 Inchworms
10 Jumping Pull-ups
10 High kicks, each side/direction
10 Air Squats, last rep hold 15 sec at bottom
30 sec Handstand Hold

WOD:
EMOTM 10Min
5 KB Swings 50/35
5 Push-ups
15 Squats

Rest 2 Min

EMOTM 10 Min
100M Sprint

Post-WOD (Challenge/Cool-down):
Skillwork
or
Tabata sit-ups
Tabata low plank hold

WOD 02/27/14

chrisb

Big shout out to Chris for his great progress, humor and tons of hard work over the last year. He “meme-ified” himself and was kind enough to share. Keep up the good work Chris.

Warmup:
2 RDS
Internal Run course
1 length Prison Walk
1 length Leg Kicks
1 length bear crawl
10 Air Squats
10 Pass Through
10 Ring Rows

Pre-WOD (Skills/Strength):
2min hold at bottom of squat for hip and ankle mobility work
Group Shoulder warm-up

WOD: 13.1-ish
15min AMRAP
35 burpees
25 snatch 75/45/35
25 burpees
25 snatch 135/85/55
15 burpee
25 snatch 165/115/75
5 burpees

– Each person is responsible for changing own weight. Encouraged to jump and touch a target 6″ above your reach for the burps (pull-up bars are a good target for most).

Post-WOD (Challenge/Cool-down):
Plank Off

WOD 02/26/14

Warmup:
2 RDS
Run 400m
1 length Prison Walk
1 length Leg Kicks
1 length bear crawl
10 Air Squats
10 Pass Through
10 Ring Rows

Pre-WOD (Skills/Strength):
EMOM 8mins
Odd Minutes: 10 Kipping Swings
Even Minutes: 5 MB Cleans

WOD: Partnered BADGER
3RDS
30 Squat cleans (95/65)
30 Pull-ups
Run 800 meters – together

Break up reps. Reps should be fast so you need the rest.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq Dec 2007.
badger-th

Post-WOD (Challenge/Cool-down):
Stretch

WOD 02/25/14

Warmup:
3mins Cardio (your choice… just get the heart pumping.)
30 sec Plank Hold
10 Air Squats, last rep hold 15 sec at bottom
5 Banded Good Mornings
5 Fire Hydrants, each side/direction
5 Inchworms
5 Fire Hydrants, each side/direction
5 Banded Good Mornings
10 Air Squats, last rep hold 15 sec at bottom
30 sec Handstand Hold

Pre-WOD (Skills/Strength):
4X5 Back Squats – Heavy as possible – 60 sec rest
4X Max effort Handstand hold against wall- 60 sec rest

Alternate between movements. Stick to designated rest!
For BS focus on quick up and down without pause.
For Handstand, use a spotter if needed for kick up and focus on tight midline and staying rigid from your fingers to your toes!

WOD: Partnered
10-1
Push-ups
Plank Hold
then…
10-1
Air Squat
Squat hold w/ plate

Post-WOD (Challenge/Cool-down):
Stretch/Skillwork

WOD 02/24/14

perks
Warmup:
800M run then
3 Rounds
10 Sec toe touch stretch
10 Good mornings w/empty bar
10 Straight leg dead lifts w/empty bar (start just below the knee)
10 Push press w/empty bar
10 High plank shoulder rotations both clockwise and counter clockwise

Pre-WOD (Skills/Strength):
9min AMRAP
12 Toes to Bar
12 MB Situps
36 Double Unders

WOD: “Diane”
21-15-9 reps of
Deadlift (225/155)
Handstand Pushup (No Kipping)

Post-WOD (Challenge/Cool-down):
Skillwork

WOD 02/21/14

Warmup:
6x Loops Running
3RDS
15 Squats
10 Push-ups
5 Pull-ups

Pre-WOD (Skills/Strength):
Baseline (RETEST)
50 Jumping Jacks
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

WOD: 20min Cap
Clean/Pull/Run
10-1 then 1-10

10 cleans
10 pull-ups
10 run distance
9, 9, 9 etc down to 1. Then count back up.

Post-WOD (Challenge/Cool-down):
Skillwork

WOD 02/20/14

Warmup:
3mins Cardio (Jump rope, jumping jacks, burpees, etc..)
2 RDS
10 PVC Thrusters
10 Good Mornings
10 Overhead Squats PVC
10 Pass Throughs

Pre-WOD (Skills/Strength):
Snatch skill work
5×3 Hang Squat Snatch

WOD:
EMOM for 10mins
2 Hang Snatches + 5 Deadlifts @ 50% Snatch Max

THEN…

100 Russian KB Swings
Complete 10 Push Ups / Drop or Pause

Post-WOD (Challenge/Cool-down):
Shoulder mobility

WOD 02/19/14

fall

Warmup:
3 Rounds
200 Meter Run
5 Inch Worm
10 Runners Stretch
10 Ring Rows
15 Back Extensions

Pre-WOD (Skills/Strength):
3X
Max time L sit

WOD: “Cindy XXX”

20min CAP
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
*If complete under 20 minutes you are done.

Post-WOD (Challenge/Cool-down):
Tabata hollow rocks

WOD 02/18/14

Warmup:
3RDS
Run 400m
10 Good Mornings
10 Overhead Squats PVC (pause at bottom)
10 Box Step-ups

Pre-WOD (Skills/Strength):
5×5 Single Leg Box Squat (5 each leg)

WOD:
100 Double Unders
30 Burpee Box Jumps 24/20″
30 Chest to Bar Pull Ups
100 Double Unders

Post-WOD (Challenge/Cool-down):
Skillwork

WOD 02/14/14

snatch_1

Warmup:
100 Jumping Jacks
50 Superman Pulse (Back Ext)
50 Good Mornings
50 Sit-ups
50 OHS w/ PVC
100 Double Unders

Pre-WOD (Skills/Strength):
Barbell Snatch work building up to weight for workout.

WOD: Isabel
30 Snatches (135/95)

Post-WOD (Challenge/Cool-down):
Mobility work