01/29/16

Pre-WOD (Skills/strength):
12mins to work up to 3rep max Overhead Squat

Partner up, share the racks and focus on locking the shoulders in place.

WOD:
3min AMRAP – Sit-ups
REST 3mins
3min AMRAP – Mountain Climbers
REST 3mins
3min Hollow Hold
** Hollow hold should be unbroken. If you break. Immediately jump back into the 3mins running clock.

Post-WOD (Challenge/Cool-down):
1000m Row – ALL OUT
This is one of our benchmarks so attack this challenge today.

01/28/16

Pre-WOD (Skills/strength):
Warm-up your back squat and rowing.

WOD:
3RDS
8x Laps Run or 1k Row (Both should be near all out effort)
20 Back Squats (185/115)

Post-WOD (Challenge/Cool-down):
STRETCH!

01/27/16

Pre-WOD (Skills/strength):
2x Laps
Long – Walking lunges
Short – Low bear Crawl
Long – Butt-kickers and high knees (high turnover)
Short – Straight Leg bear crawl

WOD:
Partnered
3RDS
50x Wall Balls – Rest: BB OH Hold (135/95)
50x Call Row – Rest: BB Front Rack hold (135/95)
50x Pull-ups (Adv: CTB Pull-ups) – Rest: DL Hold (135/95)

Post-WOD (Challenge/Cool-down):
Easy 1000m Row

01/26/16

Pre-WOD (Skills/strength):
Tabata
Handstand Hold
Hollow Hold

WOD:
Partnered
3RDS
1x Lap MB Throw/Run
Rest: Knee Tucks
3RDS
1x Lap Run
Rest: Elevator Push-ups

Each partner does 6x Laps. One working and one “resting”.

Post-WOD (Challenge/Cool-down):
100x Ring Rows (combined) for time.

01/25/16

Pre-WOD (Skills/strength):
10mins to warm-up Power Snatch

8min EMOM
3x Power Snatch
2x OHS
1x Behind the neck Snatch Press

Choose a manageable weight so you can work on form and full range of motion.

WOD:
Tailpipe + (partnered)
5RDS
250m Row
Rest: Double KB Front rack Hold

Each rows 5 times. While other rows they hold resting position.

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

01/15/16

Pre-WOD (Skills/strength):
3RDS
1min High Plank
30sec Rest
1min Left Side Plank
30sec Rest
1min Right Side Plank
30sec Rest
1min Low Plank with left foot lifted
30sec Rest
1min Low Plank with right foot lifted

WOD:
2000m Row for time

Another benchmark… log your scores.

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

01/14/16

Pre-WOD (Skills/strength):
4RDS – 30sec ON / 30sec OFF
Bar Taps
Air Squats
Toes to Bar
Step back lunges (Adv: With OH Plate)

WOD: Push/Pull/Sit
20min AMRAP
5x Bench Press
10x Bent over rows
20x Sit-ups (Adv: GHD Sit-ups)
10x Z-Press
5x Pull-ups

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

01/13/16

Website/server finally back up and working… Back to the Fitness.

Pre-WOD (Skills/strength):
3RDS
30sec Saigon Squat Hold
5x Back Squats (empty BB)
5x Behind the neck press (empty BB)
5x OHS (empty BB)
5x Good Mornings (empty BB)
30sec Handstand

WOD: “Nancy”
5RDS
400m Run (3 laps)
15x OHS (95/65)

This is a baseline re-test. Compare to your previous score from 3+ months ago, which quite a few of you did not log to the benchmarks sheet. Don’t forget to do that after benchmarks like this.

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