03/17/15

Pre-WOD (Skills/Strength):
15 min AMRAP – Focus on perfect form
20m Straight Limbs Bear Crawl
30sec Ring Support/Box Support (accumulated)
5x Push Ups w/4 sec lower
3x Arch/Hollow Rolls on ground
30sec Tripod Headstand Hold
30sec R Side Plank
30sec L Side Plank
30x Double Unders

WOD:
2000m Row for time

Rest 5mins

100 MB Sit-ups
100 Mtn Climbers (each leg)

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

03/16/15

Pre-WOD (Skills/Strength):
Bulldog complex
Then…
2RDS (Controlled and Perfect)
15 KB Swings (HEAVY)
10 Goblet Squats
5 KB Press (each arm)

WOD: 15.3 Scaled
14min AMRAP
50 wall-ball shots
200 single-unders

Post-WOD (Challenge/Cool-down):
2RDS – 30sec each leg/side
Seated Glute stretch
Couch stretch
Prone Cobra

3/13/15 WOD

Pre-WOD

Row 500 M
50 Jumping Jacks
25 Pass Throughs
25 Good Mornings

WOD
Friday the 13th!!!

25 BW Burpees
Rest 1 Minutes
Russian Twist Tabata
Rest 2 Minutes
Med Ball Sit UP Tabata
Rest 1 Minutes
25 BW Burpees

Post-WOD
Cool Down/Stretch

03/12/15

Pre-WOD (Skills/Strength):
8min EMOM
5 Strict Press

WOD:
50 Double Unders
40 Sit-ups
30 Push Press (BB)
20 V-ups
10 Thrusters (BB)
20 V-ups
30 Push Press (BB)
40 Sit-ups
50 Double Unders

Post-WOD (Challenge/Cool-down):
4RDS
30sec FLR Hold
10 Push-ups
10 Air Squats

03/11/15

Pre-WOD (Skills/Strength):
Ab Tabatas

WOD:
3RDS
5 Deadlifts @ 75%
1 min max Box Jumps (20/24″)
Rest 90secs

Rest 3 min

750 meter row for time

Post-WOD (Challenge/Cool-down):
2RDS
10 Scorpions
30sec Prone Cobra
30sec Hollow Hold

03/10/15

Pre-WOD (Skills/Strength):
21 Min EMOM:
Min 1- 20 KB Swings
Min 2- 15 Kip Swings
Min 3- 30 sec Handstand Hold

WOD:
50-40-30-20-10
Calories Rowed
Push Press (75/55)
* Repeat as no one showed up last thursday. Sad coach.

Post-WOD (Challenge/Cool-down):
2 laps easy jog
1 lap walking lunges
2 laps easy jog

03/09/15

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

WOD:
15.2 – RX
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
… continue this pattern until work cannot be completed in 3min time cap

OR

Workout 15.2 – Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
… continue this pattern until work cannot be completed in 3min time cap

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

03/05/15

Pre-WOD (Skills/Strength):
Partnered
8mins switching every 30secs.
Activate hang position
Hollow High Plank

WOD:
50-40-30-20-10
Calories Rowed
Push Press (75/55)

Post-WOD (Challenge/Cool-down):
2 laps easy jog
1 lap walking lunges
2 laps easy jog

03/04/15

Pre-WOD (Skills/Strength):
Back Squats
5-5-3-3-3

WOD:
Running ~2.5miles
It is too nice out to not run so…
Run from 3form gym down and around decker lake trail one time and then back to 3form.
Own your own stopwatch. Try to not walk at all.

Post-WOD (Challenge/Cool-down):
Stretching as needed