10/25/13

warm up: speed ladder

strength: deadlift

wod: "annie"

10/24/13

warm up: dynamic

strength: 10min to work on double kb ohs

wod:
**buy in: sprint 200m**
        3 rounds:
        10 pull ups
        15 kbs(55/35)
        20 thrusters (95/65)

10/22/13

warm up: dynamic+group mobility

strength/skill: 12 min emom:
                    even: 10 kbs(55/35)
                    odd: 30 double unders (3:1 scale)
wod:
2 rounds:
5 min amrap
9 wall balls
6 sit ups
3 burpees
*rest 3 min between rounds*

10/21/13

warm up: dynamic

Strength: Back squat
              7x1 (heavy)

wod: 4 rounds:
        10 hang squat cleans (135/95)
        10 shoulder-2-oh
         run 200m

10/18/13

warm uP: dynamic

Sprints: 8x "perfect 20's"

strength: 5x3 1-1/4 front squats(climb)

wod: 21-15-9
        OH lunges (65/45)
        burpees over the bar

10/16/13

warm up: duck duck goose
 **if you get caught bear crawl 20m**

strength: 10min emom: 3 high hang power snatch
          *light technique work*

wod: 3 rounds:
        24 wall balls
        16 knees to elbows
         8 kbs (75/55)

10/16/13

warm up: dynamic+ core work

skill: 3min amrap: double unders
*if you trip up, do 5 burpees*

wod: 7min amrap
        5 deadlift (135/95)
      10 box jumps (24/20)

10/15/13

warm up: dynamic+hip mobility

strength: push press: 5x3(climb)

wod: **buy in**
bear crawl across the rubber and back
   then,      20-10-5
               1-arm  kb thrusters (55/35)
                pull ups
       
       

10/14/13

warm up: dynamic

strength: 10min emom: 3 squat cleans@70% of hang clean 1rm

wod:
4 rounds
2 cleans (135/1115)
3 front rack lunges(alternate legs)
4 front squats

10/9/13

warm up: dynamic+ bring sally up(push ups)

strength: bench press 5x5(climb)

  *do 10 push ups after ever set**

wod: For time: 

        25 burpees 

        20 box jumps

        15 wall balls

        run 200m w/med ball

        15 wall balls

        20 box jumps

        25 burpees 

10/9/13

warm up: jog 800m+hip mobility

skill: 10min Muscle up progressions/attempts

wod:
"death by 10m"

10/8/13

warm uP: dynamic

strength: hang clean:
            12 min work to a heavy single.

wod: 3 rounds:
      50  air squats
      10 pull ups
      10 deadlifts 185/115

10/07/13

Warm Up: Dynamic

Strength: Back Squat - 5-4-3-2-1

WOD: 4 Rounds - Max unbroken reps
KBS (55/35)
Burpees
Double Unders
**Rest 1 min between rounds**
--Score is total number of reps completed

10/4/13

warm UP: "Bring Sally UP!"

strength: 5x5 glute ham raises

wod: for time:
        50 double unders(100 singles
        4 turkish get ups
        40 double unders(80 singles)
        4 turkish get ups
        30 double unders(60 singles)
       4 turkish get ups
       20 double unders(40 singles)
       4 turkish get ups

10/3/13

warm up: speed ladder

strength: 3x10 weighted push ups w/partner
                (climb)

wod: 12min amrap
         run 200m
         10 hang power snatch (95/65)
         10 ohs (95/65)

10/2/13

warm up: dynamic+mobility

Strength: Deadlift 5x3 (touch and go)

wod: 20min emom
        even: 15 unbroken wall balls
        odd: 6-10 pull ups