WOD 1.31.14

A. H2T

B. SKILL
rings
plumb line swing + toes thru rings
-15 min of focus

C. CONDITIONING
AQAP
100 burpee
-start with 5 ball-slam 30/20 and repeat at the beginning of every minute until 100 burpees are complete.
-15 min time cap

D. WARMDOWN
banded shoulders

By |January 31, 2014|WOD|0 Comments

WOD 1.30.14

A. H2T

B. STRENGTH
power clean
5×3: add 5 lbs to last time
-sets OT2M

C. CONDITIONING
3 RFT
15 hang power clean @60% of 3RM
15 wall ball 20/14

D. WARMDOWN
couch stretch

By |January 30, 2014|WOD|0 Comments

WOD 1.29.14

A. H2T

B. SKILL
Burgener warm-up (clean)
split jerk (both sides)
-15 min to work to a hvy cmplx
(1 DL + 1 HSC + 2 frnt sqt + 1 splt jrk)

C. CONDITIONING
AMRAP 8
2,4,6,8,10…..
kb swing 70/53
box jump over 24/20

D. WARMDOWN
rollout: thoracic spine

By |January 29, 2014|WOD|0 Comments

WOD 1.28.14

A. H2T

B. STRENGTH
floor press
5,4,3,2,1
-sets OT2M
-1RM goals

C. CONDITIONING
10 RFT
7 thruster 75/55
7 T2B
-15 min time cap

D. WARMDOWN
rollout: quads

By |January 28, 2014|WOD|0 Comments

WOD 1.27.14

A. H2T

B. SKILL
armstand
HSPU

C. CONDITIONING
AMRAP 10
6 SDHP 70/53 (KB)
8 push-up
10 squat

D. WARMDOWN
banded shoulders

By |January 27, 2014|WOD|0 Comments