WOD 2.28.14

A. H2T

B. SKILL
jump rope

C. CONDITIONING
30 front squat 45/35
30 pull-up
30 power snatch 95/65
30 pull-up
30 front squat 45/35

D. WARMDOWN
banded shoulders

By |February 28, 2014|WOD|0 Comments

WOD 2.27.14

A. H2T

B. STRENGTH
floor press
3×5
-add 2.5# to last time
-sets OT3M

C. CONDITIONING
10x
350m row
-partner workout, alternate rounds, 5 each
-score is slowest 350m leg for the team
-brownie points for quick transitions btwn teammates

D. WARMDOWN
banded shoulders

By |February 27, 2014|WOD|0 Comments

WOD 2.26.14

A. H2T

B. SKILL
rings
5x 20 sec support hold
…then…
EMOM 5
strict ring dip
-pick your # (up to 10)

C. CONDITIONING
30 deadlift 135/95
15 box jump 24/20
20 front squat 135/95
15 box jump 24/20
10 push press 135/95
15 box jump 24/20

D. WARMDOWN
couch stretch

By |February 26, 2014|WOD|0 Comments

WOD 2.25.14

A. H2T

B. STRENGTH
deadlift
1RM

C. CONDITIONING
5x
25 wall ball 20/14
50 double under

D. WARMDOWN
rollout: thoracic spine + quads

By |February 25, 2014|WOD|0 Comments

WOD 2.24.14

A.  H2T

B.  SKILL
posture and position
-banded good morning
3x
1 min to perform 30 banded good morning
1 min plank
15 sec rest

C.  CONDITIONING
AMRAP 15
3,6,9,12,15…
clean and jerk 135/95
burpee
10 jumping lunge (L+R=2)
-score is total reps, jumping lunges don’t count

D.  WARMDOWN
pigeon stretch

By |February 24, 2014|WOD|0 Comments