02/26/15

Pre-WOD (Skills/Strength):
4RDS
3 Max Height Box Jump
3 Deadlifts
Focusing on skill and explosive power. Not for time.

WOD:
4RDS
7 Toes to Bar
14 Box Step ups w/ KBs
21 Weighted Sit-ups

Post-WOD (Challenge/Cool-down):
Easy 3-5min row

02/25/15

Pre-WOD (Skills/Strength):
Group warm-up

WOD:
100 Lunges
90 Sit-ups
80 Air Squats
70 Mountain Climber (each leg)
60 Push-ups
50 Calories on the Rower
40 Box Jumps
30 Bar Hop Burpees
20 Wall Balls
10 Pull-ups

Post-WOD (Challenge/Cool-down):
Easy 3-5min row

02/24/15

Pre-WOD (Skills/Strength):
4RD Superset – FOR FORM NOT TIME
5 Snatch Grip Deadlift w/ 4 Count Down
6 Chin-Ups w/ 2 sec pause chin above bar and 4 count down
15 HEAVY Russian KB Swings

WOD:
150x Russian KB Swings (24/16kg)
At top of every miunute stop and complete 30x mountain climbers (total).

Post-WOD (Challenge/Cool-down):
2RDS – 30sec each leg
Seated glute stretch
Samson stretch
10x Scorpions

02/21/15

Pre-WOD (Skills/Strength):
Gym item clean-up and organization then group warm-up

WOD:
21-18-15-12-9-6-3
Wall Balls
Burpees

Post-WOD (Challenge/Cool-down):
2RDS – 30sec each leg
Seated glute stretch
Samson stretch

02/20/15

Pre-WOD (Skills/Strength):
2 Laps walking lunges around track
– Advanced: Carry dumbbells in each hand

WOD:
400m Run (3 laps)
100 Mountain Climbers
400m Run
80 Sit-ups
400m Run
60 Grasshoppers
400m Run
40 Toes to Bar
400m Run
20 V-ups

Post-WOD (Challenge/Cool-down):
Stretching and easy row

02/19/15

Pre-WOD (Skills/Strength):
3RDS on 2min Interval
12 Front Squats
12 Sit-ups

WOD: “LINDA”
10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time):

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Post-WOD (Challenge/Cool-down):
Stretching and easy row

02/18/15

Pre-WOD (Skills/Strength):
3RDS
8 Ring Rows (2 count at top with 4 count descent)
12 Single Leg Bridges (each leg)
16 Split Jumps (max height)

WOD:
5min Fran
21-15-9
Thrusters
Pull-ups

– Modify weight on thrusters to ensure you can finish in 5mins.

Post-WOD (Challenge/Cool-down):
Hollow planking as a group

02/17/15

Pre-WOD (Skills/Strength):
3RDS
30 sec Side Plank (each side)
20 Banded Situps
10 AB Rollers

WOD:
10min AMRAP
20 OH Walking Lunges (45/25)
10 Wall Balls
5 Box Over Burpees

Post-WOD (Challenge/Cool-down):
Easy row and skills as group