1-31-14
Warm Up: – 2 Rounds NFT
400m run
15 H/R pushups
15 dips
Strength: – Floor Press
10 – 10 – 10 – 10
3 MU progressions between sets
WOD: – 3 Rounds for time
5 Strict MU
10 Strict HS pushups
15 Pistols each leg
Warm Up: – 2 Rounds NFT
400m run
15 H/R pushups
15 dips
Strength: – Floor Press
10 – 10 – 10 – 10
3 MU progressions between sets
WOD: – 3 Rounds for time
5 Strict MU
10 Strict HS pushups
15 Pistols each leg
Warm Up: – 800m run
15 T2B
20 Back extensions
25 Jumping squats
Mobility: – 10 min shoulder/latimus smash
Test OH / Re-test
Skills: – 10 min : Collect the following
25 Reverse box jumps
25 Precision plate jumps
WOD: – 4 rounds for time:
30 weighted box step-ups @45/30
30 OH plate lunges @45/30
Warm Up: – AMRAC 8
7 pullups
7 kb swings
7 goblet squats
Strength: – 3 sets to failure
AMRAP- SP, PP, PJ
WOD: – 21 – 15 – 9
Deadlifts @ 60% 1RM
Burpee pullups
SNOW DAY! Here’s a little indoor/outdoor WOD
to keep you busy for a bit…..
WOD: 200 Squats
100 Pushups
100 Chair/couch dips
Then; EMOM 10
Max hold side planks (alt arm)
Warm Up: – 2 min DU
20 medball wall-toss situps
20 pullups
20 box jumps
80ft OH plate lunges @ 45/25
Skill: – Athletes Choice
2 skills – 15 min each
WOD: – “Ruh-Row Shaggy”
Warm Up: – 400m medball run
30 jumping squats
30 KB swings @ “heavy”
30 straight leg situps
WOD: – Back Squat 10 – 10 – 10 – 10
Deadlift 10 – 10 – 10 – 10
Complete 10 ring pushups between sets
Warm Up: – ” 1/4 Angie”
25 pullups
25 pushups
25 situps
25 squats
Then practice DU until WU is
completed by everyone
Skill: – 4 rounds NFT
10 KB windmills @ “medium”
10 banded squats @ 2302
WOD: – AMRAP 10
10 SDHP @ 65/45
10 situps
Warm Up: – AMRAC 8
12 box jumps (squat landing)
10 pushups w/feet on box
6 skin the cats
WOD: – “Marguerita”
50 reps of the following:
Burpee, Pushup, Jumping Jack, Situp, Handstand
Strength: – OH Squats
10 – 10 – 10 – 10- 10
Warm Up: – 2 min each of the following:
DU/SU
Burpees
Mtn. Climbers
Then;
Coach led stretch session
WOD: – 4 rounds
800m run
Rest 2 min
Score = best 800m time
Skill: – 10 rope climbs
Warm Up: – 2 Min DU/SU
Then; complete 30 seconds of each movement
below, followed by 30 seconds of rest while
moving to the next exercise.
Burpees
Jumping squats
Pullups
Box jumps
OH plate lunges @ 25/10
Mtn. Climbers
WOD: – EMOM 14
Odd min: 3 Bodyblasters
Even min: 10 Goblet squats @ “medium”