February 11, 2014

Warm Up: 7 Minute AMRAP- 10 PVC Pass Throughs, 7 Wallballs, 5 PVC Over Head Sumo Squats

Skill: Inverted Burpees
3x5

Metcon: 25 Minute Time Cap

3 Rounds

21 Walking Lunges (45,25)
18 Russian Twist (45, 25)
15 Over Head Squats (45,25)

WITH

EMOM 3 Tuck Jumps

February 10, 2014

Warm Up: 6 minute AMRAP
 Buy In- 10 Broad Jumps
5 PVC Over Head Squats
10 V-ups
15 Mountain Climbers

Skill: Muscle Ups
3x6

10 HSPU
20 Knees To Elbow
30 Burpees
40 Box Jumps
50 Dips
100 Double Unders
90 Squats
80 Push Ups
70 Sit Ups
60 Pull Ups

February 7, 2014 WOD

Warm up: 7 Min AMRAP
2 Burpees
3 Squats
2 Push ups

Strength: 20 Minutes

Power Clean

65%  x7

70%  x6

75% x5

80% x4

85% x 3

2 Rep max

MetCon:18 Minutes

 30-20-10-5

Wallballs (20/14)

Pushups

OH walking lunges (45/25)

 

February 6, 2014

Warm Up - 5 minute AMRAP
10 Soldier Kicks
10 Knee Hugs
10 Quad Grabs

Strenghtcon - 10 minute cap

5 rounds
As many thrusters as possible in 30 seconds at 75% of 1RM
90 seconds rest between rounds


Metcon - 30 minute cap

100 Double Unders
50 Situps
50 OH Squats (#75/#55)
50 Russian KB Swings (#55/35)
50 Push Press
50 Pull Ups
50 Pistols
2 Rope Climbs

February 5, 2014

Warmup - 7 minute AMRAP

10 Push-ups 
15 PVC Presses
10 PVC Pass Throughs

Strengthcon - 20 minute cap

5 supersets of 8

Strict Press (#115/#85)
Bent Over Rows

90s rest between rounds

Metcon - 18 minute cap

4 rounds
15 Sit-ups 
15 Burpee Plate Jumps (use 45# plate)
15 Handstand Pushups

February 4, 2014

Warmup - 8 minutes

10 Inchworms with pushup
10 Soldier Kicks
10 Side Lunges

Strenghtcon - 18 minute cap

10-15-20
Sumo-deadlift (70% of 1 RM)
Pistols

Metcon - 20 minute AMRAP
5 Dips
12 Slams
20 Toes to Bar
18 Box Jumps

February 3, 2014

We're starting our week off strong with a hero WOD!

Josh - 25 minute cap

21 OHS (#95/65)

42 Pull Ups

15 OHS

30 Pull Ups

9 OHS

18 Pull Ups


Tabata - 4 min
Planks