04/29/15

Pre-WOD (Skills/Strength):
EMOM 7mins
10 Toes to bar

WOD:
30 Back Squats
30 Box Jumps (24/20)
10 Pull-ups (Adv: Chest to Bar)
20 Front Squats
20 Box Jumps (24/20)
10 Pull-ups (Adv: Chest to Bar)
10 OHS
10 Box Jumps (24/20)
10 Pull-ups (Adv: Chest to Bar)

Post-WOD (Challenge/Cool-down):
3RDS – each side
5x Windmills
5x TGU
20sec Samson stretch

04/28/15

Pre-WOD
“Gun Show”
3RDS
10x Barbell Curls
10x KB Tricep Kick Backs
10x Hang Cleans
10x KB Press (each side)

WOD
3RDS
5x Heavy Thrusters
1min All out Row
Rest 90secs
Mens Row goal: 300+ meters
Womens Row goal: 270+ meters

Post-WOD
Tabata High Plank (asymmetrical)

4/24/15 WOD

Pre-WOD
22-16-10
1-arm Snatches (moderate to heavy weight)
Ring Dips (box dips if needed)

WOD – ABAGEDDEN PART 2
100 Russian Twists
75 Hip Raises
50 Low Pulses
25 Burpees
50 Flutter Kicks
75 Sit Ups
100 Mountain Climbers

Post-WOD
Cool down/open gym

04/22/15

Pre-WOD (Skills/Strength):
30 Burpees for time.

No escaping or reprogramming around it today.

WOD:
Partnered
75 Push-ups
150 KB Swings
300 Air Squats
800m Run (6 laps) – together
300 Air Squats
150 KB Swings
75 Pull-ups

** one working and one rest on everything other than the run.

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

4-17-15 WOD

Pre-WOD
Warm up, stretch, row, mobility

WOD: AB-ageddon

100 Sit Ups
90 Side Plank Raises
80 Superman Pulses
70 Mountain Climbers
60 Russian Twists
50 Grasshoppers
40 Leg Scissors w/ MB
30 Hollow Rocks
20 V Ups
10 MB Sit Ups

Post-WOD
90 sec Plank Hold