02/10/16

Pre-WOD (Skills/strength):
12min EMOM
ODD: 1x Power Snatch + 3x OHS
Even: 3x Hang Snatch (Adv: Squat Hang Snatch)

WOD:
Partnered – 1 works : 1 rests
100x Wall Balls
150x Hang Cleans + Jerk (75/55)
100x Wall Balls
Adv: “Rest” is a side plank

Post-WOD (Challenge/Cool-down):
4 laps easy with high knees and butt kickers

02/09/16

Pre-WOD (Skills/strength):
3RDS
8x Goblet squats
12x Ring Rows
16x Sit-ups

WOD:
20x Back Squats (Bodyweight)
4x laps run
10x Back Squats (Bodyweight)
2x laps run

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

02/08/16

Pre-WOD (Skills/strength):
Tabata x2 – alternating movements
KB Swings
Goblet Squats

WOD:
3RDS
20x Front Squats (60-70% of 1rep max)
10x Push Press/Jerk
400m Run (3x laps)
REST 3mins

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

02/05/16

Pre-WOD (Skills/strength):
10min EMOM
5x Cleans @ 60-70%
(Adv: Squat Cleans)

WOD:
3RDS
25x Push Press (95/65)
25x Pull-ups
25x Hollow Rocks
REST 3mins

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

02/04/16

Pre-WOD (Skills/strength):
4RDS
5x Pistol Descents (each leg)
10x Goblet Squats
20x KB Swings

WOD:
Partnered
1 works: 1 rests (adv: rest is a plank)
100 Push-ups
200 Sit-ups
100 pull-ups
200 Sit-ups

Post-WOD (Challenge/Cool-down):
Bear crawl

02/03/16

Pre-WOD (Skills/strength):
5RDS
5x Pull-ups (2sec hold at top + 4sec lower)
30sec Hollow Hold
5x Upright Rows
30sec Arch Hold (Adv: On GHD)

WOD:
Jackie
1000m Row
50x Thrusters (45lb BB)
30x Pull-ups

** This is a benchmark workout. Log your scores.

Post-WOD (Challenge/Cool-down):
3mins Weighted Plank (accumulated)

02/01/16

Pre-WOD (Skills/strength):
Tabata x2
Hollow Hold
Arch Hold

Rest 2mins
10-9-8… 3-2-1
Push-ups
“-” = 1x Wall Walk

WOD:
12min AMRAP
20x KB Swings
10x KB Headcutters
Short length – bear crawl

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