5/14/15

Pre-WOD
Movement Warm Up

WOD – Partnered (If possible)
20 RDS – Partnered
6 Deadlifts
4 Hang Cleans
2 Push Press

– Switch every round. 1 works and 1 “rests”
– Rest is handstand hold

Post-WOD
“Thunderstruck” challenge – time permitting

05/13/15

Pre-WOD (Skills/Strength):
1000m Row for time

WOD: “Leg Day”
3RDS
5x Squat Cleans
10x Bar Hop Burpees
15x Box Jumps
20x Walking Lunges w/ OH Plate (each leg)

Post-WOD (Challenge/Cool-down):
50 Alternating V-ups
Roll out your legs

05/12/15

Pre-WOD (Skills/Strength):
Back Squat
5-5-3-3-1-1

GO HEAVY. Take Breaks.

WOD:
20 RDS – Partnered
6 Deadlifts
4 Hang Cleans
2 Push Press

– Switch every round. 1 works and 1 “rests”
– Rest is handstand hold

Post-WOD (Challenge/Cool-down):
Easy 5 lap jog

05/11/15

Pre-WOD (Skills/Strength):
3RDS
5x Hip Ups (3 sec hold)
15x HEAVY Russian KB Swings

3RDS
30sec TGU (left)
30sec TGU (right)
5x Bulgarian Split Squat (each leg)

WOD:
5RDS
10x Back Squat (135/95)
1min Max Row
Rest 2min

Post-WOD (Challenge/Cool-down):
Easy rowing

05/07/15

Pre-WOD (Skills/Strength):
Group warm-up to open hips and loosen shoulders.
Bulldog sequence
Arch to hollow taps on bar
Thrusters w/ BB
Deep squat hold in front rack
Front rack walking lunges
Behind the neck push press

WOD: 15.5
27-21-15-9
Row (calories)
Thrusters

Post-WOD (Challenge/Cool-down):
Easy rowing

05/05/15

Pre-WOD (Skills/Strength):
20mins
10 Ring Rows
5 Strict TTB
5 Strict Ring Dips
1 Long length Bear Crawl
Run out rest of the lap

WOD:
15min AMRAP
5 Ground to Overhead
5 Burpee bar hops
18 Sit-ups
62 Double Unders

Post-WOD (Challenge/Cool-down):
Max FLR hold

05/04/15

Pre-WOD (Skills/Strength):
3RDS
A. 3x Behind the Neck Push Press + 2x OHS (2 count at bottom)
B. 5x Bent Over BB Row (4 count lower)
C. 5x Partner Hamstring Raise (4 count lower)

Then…
3x 1 min High plank with weights

WOD:
3RDS
14 Goblet Squats
7 Burpee Pull-ups

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

5/1/15 WOD

Pre-WOD
Athlete’s choice
Then 2 rounds
5 strict pull ups
5 wide scap pull ups

WOD

AB MAY-NIA (Get it!!?? It’s May now!!)
Tabata 1
Mountain Climbers (work)
High Plank (rest)

Rest 2 minutes

Tabata 2
Sit Ups (work)
Low Plank (rest)

Rest 2 minutes

Tabata 3
Knees to Elbow (work)
Hollow Hold (rest)

POST
Stretching/Cool Down/Skill work if time allows