08/22/16

Pre-WOD (Skills/strength):
15mins
3x Strict Pull-ups
3x Strict Push-ups (Adv: weighted)
3x SL Pistols to box (each leg)

WOD:
Happy birthday Mari!

24-21-18-15-12-9-6-3
BB Thrusters
MB Sit-ups

Post-WOD (Challenge/Cool-down):
easy row focusing on form

11-20-15 WOD Intense Abs

Pre-WOD:
2 Rounds
10 Kip Swings
10 Good Mornings
10 Forward Folds (Slow and controlled)

WOD: Intense Abs
20 sec plank
30 Crunches
40 Russian Twists
10 Leg Raises
50 Bicycle Crunches
30 Mountain Climbers
30 sec plank
15 MB Sit Ups
20 Flutter Kicks
10 Hulk Crunches
10 V-Ups
20 Russian Twists
10 Leg Raises
30 Bicycle Crunches
20 Mountain Climbers
20 Bird Dogs
50 sec plank

Post-WOD:
Row 500m, time allowing
Skill work – athlete’s choice

Halloween WOD

Pre-WOD
Row 250m
10 Push Up
31 Jumping Jacks
Run 2 Laps

WOD – Earn those treats!
10 Hulk Crunches
31 Mountain Climbers
– 1 Min Box Jumps
10 Hollow Rocks
31 Grasshoppers
– 1 Min Jumping Jacks
10 Toes2Bar/Knees2Elbox/Knee Tucks
31 Burpees
– 1 Sprint Lap

Post – Plank Challenge
6 min plank – I’ll explain

Halloween

10/02/15 WOD

Pre-Wod
Athlete choice warm up/dynamic stretch

WOD
400m Row
40 MB Sit Ups
40 Mountain Climbers
40 Bicycle Crunches
300m Row
30 MB Sit Ups
30 Mountain Climbers
30 Bicycle Crunches
200m Row
20 MB Sit Ups
20 Mountain Climbers
20 Bicycle Crunches
100m Row
10 MB Sit Ups
10 Mountain Climbers
10 Bicycle Crunches

Post-Wod
Plank Challenge – Time permitting

Funny-Cat-Pictures-cats-935656_500_3754

9/18/15 WOD – Bring your axe!! It’s gonna be a chipper!!

Pre-WOD
Stretch/Warm Up/Athlete Choice

WOD – This is Axe-ing alot!!! (lol get it!?)
50 Toes2Bar
50 Sit Ups
50 Russian Twists
50 Bicycle Crunches
50 Hip Raises
50 Hollow Rocks
50 KB Side Raises (right side)
50 KB Side Raises (left side)
50 Mountain Climbers
50 Sec Weighted Plank (MUST BE DONE LAST)

Get as much done as you can in the time allotted. The earlier you get up there, the more time you will have!!!